Stair Climbing for Balance (and Strength too)

The older you get the scarier these get!

Ask older adults about what they fear most about getting older and one of the most common answers you will hear is losing their independence. Ask them what part of their homes in the scariest any many will mention the stairs. I have relatives that live in two story houses that have talked about moving before they get too old to go up and down the stairs.

What can you do to make the stairs a less scary place in your home? You have two ways of approaching the problem.

Will this make your stronger (or WEAKER) around your stairs?

1.  You can accept getting weaker and eventually look for a way to get up and down the stairs with the help of something like a lift. Remember the phrase use it or lose it. Quit using your legs to get up and down the stairs and your legs will lose the ability to help you go up or down the stairs.

2.  You can prepare ahead of time by getting stronger around the stairs.

Anyone that knows me realizes I don't want anyone to settle for option number one unless absolutely necessary. I realize that some people will have to give up their ability to go up and down the stairs under their own power. What can you do to minimize the chance of that happening to you?

Exercise of course!

If you are unstable around the stairs, you should work on your overall strength level (Squat, Lunge, Deadlift, Hip Hinge, etc.) before attempting any of the following exercises.

My favorite exercise to teach clients body control around stairs is call the

Step Down/Step Up.

The up portion

I begin by teaching my clients how to control the step down portion of the movement. 
Stand facing a sturdy step at least 8 inches high.
Step up onto the step with both feet. I spot my clients by standing behind them and having my hands on their hips in case they lose control of the movement.
I have my clients begin using their weaker leg first. Slowly lower one foot back onto the ground focusing on using as much muscle tension on the leg that is still on the step. Repeat on one side until that leg begins to get tired. Rest for a couple of minutes. Repeat with the other side.

If you can't control the down portion of the movement, I recommend facing the kitchen sink. Place your hands on the edge of the sink and use your arms to help control the movement. As you gain strength, you will be able to perform this movement without using the hands.

The goal is to be able to take between 6 and 10 seconds to lower your body down till one leg is touching the floor. As you gain strength, the height of the step can be increased until it is about the length on your lower leg.

Once you have step downs/step ups mastered you can begin working around a staircase. 

Taking Steps Two at a time:

Version #1

Taking the steps two at time while using the same leg to lead:

Start at the bottom of a staircase.

Place the lead foot on the second stair.

Like this except don't use your hands to help.

Lift up using that leg until it is straight and the trailing sides foot is on the same step.
Use this pattern until you reach the top of the stairs.
Take your time going back down the stairs one at a time, alternating legs as usual.

Repeat using the opposite leg as the lead leg until you reach the top of the stairs.

Once you feel that you have mastered these versions, you are ready for the more challenging version.

Alternating the lead legs while taking the steps two at a time.

Begin at the bottom of the stairs.

Place the lead foot on the second stair.

As you use the lead leg to go up the stairs, lift your trail leg until it's foot is on the forth step.

Lift your body using the lead leg and lift your trail leg until it's foot is on the sixth step.

Repeat this sequence until you reach the top of the stairs.

Once you have mastered these you can add more of a challenge by holding weights in your hands by your sides, at chest level and even overhead if your are ready. The higher the weights, the more challenging.