Best Health – August-September 2019

IS

TO

C

K

14 AUGUST | SEPTEMBER 2019 best health besthealthmag.ca

Your staircase is all you need to take your fitness to the next level. Geoff

Wintonyk, a senior instructor at Fit Factory Fitness, shows us how to use

your steps to get an effective, full-body workout.

1

STAIR PUSH-UP

Start by positioning your hands on the highest step you can reach. Plant

your feet on the floor. Focus on keeping your core engaged and lower

your chest down to the stairs. Pause, then push back up to the top of a

push-up position.

2

STAIR HOP/JUMP UP

In a balanced stance, jump up onto the first step, landing on the balls of

your feet. When landing, ensure that your knees are slightly bent and

your hips are pushed back. Immediately repeat the action by hopping

to the next stair without pausing. Once you’re comfortable, go as fast as

you can. Jog down and repeat.

3

STAIR LUNGES

Stand with your feet shoulder width apart, facing away from the stairs.

Stand upright while keeping your core engaged. Step back, resting your

right or left foot on the first or second step while leaving your other foot on

the ground. Continue to bend both knees, lowering your body toward the

ground. Hold, then return to the standing position. Focus on keeping your

front knee over the heel of your front foot. Complete 10 reps on each leg.

4

STAIR CRAB-WALK

Start by facing away from the stairs. Sit on a step, with your hands behind

your body and underneath your shoulders. Bend your knees, plant your

feet and lift your butt off the stair. Keeping your chest up, crawl up back-

wards, one step at a time, hands first. Repeat by crawling back down.

5

STAIR STEP-UP

Stand with your feet shoulder width apart, facing the stairs. Keeping your

core tight, stand tall. Place your right foot on the first step. Drive through

the heel and shift all your weight onto your right foot. In one motion, raise

your opposite knee up to hip level and back down to the floor into the

starting position. Continue for the desired number of reps. Switch sides.

BEST FITNESS NEWS

THE NUMBER OF TIMES

YOU HAVE TO EXERCISE

TO EXPERIENCE BRAIN-

BOOSTING BENEFITS.

A STUDY FROM THE

UNIVERSITY OF MARYLAND

SHOWED THAT WHEN

OLDER ADULTS DID JUST

ONE MODERATELY INTENSE

EXERCISE SESSION, THEY

EXPERIENCED ACTIVATION

IN THE BRAIN CIRCUITS

ASSOCIATED WITH MEMORY.

5 WAYS WITH... STAIRS

FEATS OF

STRENGTH

Your sweat sesh should leave you

feeling great from head to toe, liter-

ally. That’s why incorporating

barefoot exercises (like barre and

yoga) is so important. “Working

without a shoe will help activate

the smaller muscles in your feet,

ankles, legs and hips that are

responsible for better balance and

coordination,” says Jill Belland,

co-founder of Barre Belle.

“Strengthening your feet will

improve balance and propriocep-

tion.” Plus, it helps prevent injury.

“A b s o r bi n g i mp a c t t h r o u g h y o u r

joints begins with your feet,” says

Belland. “The stronger and more

properly aligned one is from the

base, the more likely one will

absorb impact up the kinetic chain.

This is directly connected to pro-

tecting the knees, hips and back.”

1