Walking · one minute

Gentle stairs

Also called stair climbing, stair walking or taking the stairs.

How to do a gentle stairs

1. Stand at the bottom of the stairs and hold the handrail.
2. Walk up a few steps at an easy pace.
3. Come back down slowly, still holding the handrail.
4. Use the handrail both ways, and come down one step at a time if that feels safer.

In Vaskuna the voice says: “On stairs with a handrail, walk up a few steps, then come down slowly.”

Go gently

Hold the handrail both ways, stronger leg first going up.

Breathe steadily, and pause with both feet on a step if you need a rest.

Make it easier

Use only the bottom two or three steps, bringing both feet onto each step before the next.

Make it a little harder

Walk up a few more steps at the same easy pace, still using the handrail both ways.

Have within reach

• Stairs with a handrail

In a session

In Vaskuna this usually lasts one minute. It is part of one routine: Stairs and stride.

Questions

What does one step at a time mean on stairs?

It means bringing both feet onto each step before you move to the next one. Many people find it steadier, especially coming down. Hold the handrail as you go.

How many stairs should I climb?

Start with a few steps at an easy pace, then come down slowly. In Vaskuna the movement lasts about a minute, so go up and down a few times if that feels comfortable.

More walking movements

• Steady walk
• One brisker minute

Vaskuna is not a medical device. It does not diagnose, treat, monitor or prevent any condition, and nothing in it is medical advice. Talk to your doctor before starting new exercise, and stop and seek medical help if you notice chest pain or tightness, severe breathlessness, dizziness, or a racing heartbeat.