These tried and true exercises help support lower body strength.
There’s a simple, low-impact functional exercise that’s packed with goodness: the step-up. Steps help support lower body strengthmovement, balanceand bone density, all of which naturally decline with age and need to be addressed. This is a unilateral movement – meaning you work one leg at a time –strengthens the corefeet and ankles while improving proprioception, the body’s ability to know where it is at any given time. This skill will help you climb the stairsAvoid walking on uneven floors or curbs.
All you need to do high step-ups is a sturdy exercise bench, low step, or plyometric box—and you can start stepping on stronger legs in no time. Actually, we talked to him Chris AndersonLearning Facilitator (Health Sciences) at Torrens University AustraliaAn Exercise Physiologist and Exercise Scientist who says that if you can do that many steps without stopping after 60, your leg power is considered “elite”.
The steps indicate how your heart is handling the exercise
According to Anderson, steps were one of the first exercises used in fitness assessments. They offer a simple, yet effective and reliable way to test cardiorespiratory health. In addition, they require little space and equipment – usually just a step, metronome or stopwatch.
“There are many types of fitness tests used around the world, many of which are directly related to fitness and physical health,” Anderson tells us. “The key feature of step-up tests is that they’re not necessarily about the number of steps you can take, rather than how your heart rate responds to endurance challenges. Because step-up tests are a direct measure of your heart and lungs, they’re an excellent test for your risk of ill health and premature death.”
What makes the step up useful for strength and fitness in the real world
As you age, your actual function and ability to perform daily tasks depends more on single leg strength, balance, coordination, hip and knee extensor strength, and the ability to control your body during vertical movement.
“This is why lifting tests are so well researched in older age groups! The main muscles being tested (quadriceps, hamstrings, hamstrings, calves) are some of the largest muscles in our body, and using them for repetitive movements puts a lot of stress on our cardiorespiratory system. Therefore, performing a lifting test at any age is a valid and reliable way to diagnose human health.”
Step by step pointers to try
While there is no universal “gold standard,” a reasonable goal is to tackle the five steps (approx. 50 to 60 continuous steps) non-stop.
“The simplest version of the step-up test requires a standard step of 30 cm (12 inches) and some technique to maintain a rate of 24 steps per minute (“up, up, down, down” is one step; 96 beats per minute on a metronome),” explains Anderson. “You will need to maintain 24 steps per minute continuously for 3 minutes. Then, relax in a chair and take your heart rate for one minute (count the number of beats from 3-4 minutes).”
Tips and mistakes to avoid
Maintaining proper form is more important than aiming to increase the number of repetitions. Here are some tips to follow:
- Put your whole foot on the step.
- Instead, drive your back leg off your lead leg.
- Keep your knee roughly in the middle of your lead leg.
- Keeping the pelvis and hips stable and level.
- Standing tall above.
- Use control when descending.
Additionally, there are some common mistakes to keep in mind.
“Common mistakes are using momentum, pushing off too much from the trailing leg, allowing the knee to drop in, putting only the toes on the step, leaning on the rail, or rushing the lowering phase,” Anderson said. “For most adults over the age of 60, a 6-inch step is a reasonable starting height for assessment or training because it is high enough for footwork, but low enough to maintain form and safety. A higher step may be appropriate for older adults, but an easier way to increase leg strength and power using stairs may put more weight on the body. Up and down!”
