‘Step ups’ are a great follow up to the ‘calf raise and stretch exercise’. It introduces a cardio element to your growing routine, while helping to increase/maintain bone density via the repeated impact of the stepping action. (So be prepared to feel a little puffed after this one)
1. Stand in front of a flight of stairs. (I’m using a low sturdy box)
2. With your right foot step fully onto the next step, followed by the left foot.
3. Now that both feet are level on the first step, step back down leading with the right foot, followed by the left. (it can help to count to 4 with each completed cycle)
4. Repeat 20times before changing to the left foot now becoming the leading foot both up and down the step.
5. The pace you set yourself should make you puff while still keeping you safe.
6. Remember to keep good tall posture, so the your back is neutral and your weight remains over your hips.
7. If you feel unsteady, for added balance assistance use stairs which have a hand rail for support.
As always what has been suggested is general information and doesn’t take into account an individuals limitations or needs. Seek a medical opinion to see if this exercise is appropriate for you.
Positive Change Personal Training- encouraging you to be active beyond the short term.
