Step-up
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A more challenging exercise. Make it a goal if you like. “Show alternatives” below lists easier steps toward it.
Step up onto a low step and back down. It is stairs and curbs in small, controlled doses.
- Main focus
- Everyday movement
- Level
- Building
- Equipment
- Bodyweight, A step or low box
- Load
- Your body weight
- Stability
- Supported by a seat, bench or wall
- Balance type
- Stepping balance
Keep something steady within reach: a counter, wall or sturdy chair.
Before you start
- Warm up first with a minute or two of easy walking or marching in place, and cool down the same way after.
- Wear flat, closed shoes with a good grip, or go barefoot on a non-slip floor if that feels steady to you.
- Clear the floor around you. Keep a sturdy chair, counter or wall within reach for any move you do standing.
- Build up slowly. Add repetitions or minutes over weeks, not days. If you take a break, work back up gradually.
Talk with a doctor or physical therapist before you start if you have not been active for some time, if you have a health condition or a worry about exercise, if you have fallen or fear falling, or if a clinician has told you to limit activity. This library is general information, not medical advice.
What you need
A low, firm, non-slip step (such as the bottom stair) with a rail or a wall to touch.
How to do it
- Stand facing the step, one hand on the rail or wall.
- Step up with your right foot, then bring your left foot up to join it.
- Step back down with your right foot, then your left.
- Move slowly and with control. Then switch the leading foot.
How much
To start: Not a starting exercise. Begin with sit-to-stand and weight shifts.
As it gets easier: Up to 5 steps with each leading foot.
How it should feel: Slow, controlled steps. Your thighs work, your hand steadies you.
Make it easier
- Use a lower step.
- Keep a full grip on the rail.
Make it harder
- Step more slowly.
- Use fewer fingers on the rail.
Safety
- Use a step that cannot slide or tip.
- Place your whole foot on the step.
- Make sure the lighting is good and the area is clear.
When to stop
- Stop and rest if you feel dizzy or lightheaded, sick to your stomach, or unusually short of breath.
- Stop if you feel sharp, sudden or joint pain. Muscles working hard is expected. Pain is a signal to stop.
- Stop and sit down if you feel unsteady and cannot settle yourself right away.
- Call your local emergency number for chest pain or pressure, fainting, or sudden weakness, numbness or trouble speaking.
- After any of these, do not repeat the exercise until you have talked with a doctor or physical therapist.
- You catch a foot or feel yourself tipping.
- You feel pain in a knee or hip.
Connected exercises
- Stairs with a rail · A harder way
Other ways to do this movement
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Where this comes from
NHS "Step-up": use a step, preferably with a rail or near a wall, step up with one leg, bring the other to join it, step down; step slowly and with control; up to 5 steps with each leg. NIA: climbing stairs is a moderate-intensity activity. Steps, counts and support advice follow the NHS page; wording and extra safety notes are Fitafter50's own.
- Balance exercises, NHS (England) (Last reviewed 7 Nov 2023).
- Three Types of Exercise Can Improve Your Health and Physical Ability, National Institute on Aging, NIH (Content reviewed Jan. 14, 2025).
This is general information, not medical advice. It does not diagnose anything or tell you whether an exercise is right for you. Adjust to your comfort and ability.