Take the stairs instead of the lift today

Choose stairs whenever there is a choice, at a comfortable pace.

Why it helps

Stairs are a free way to raise your heart rate during an ordinary day. Short bursts add up without needing a workout slot.

How to do it

1. Spot the stairs you pass most often.
2. Walk up at a steady pace, using the handrail.
3. Take the lift only if you are carrying something heavy.

Make it easier

Use stairs for just one or two floors.

Make it harder

Take every step two at a time or climb extra floors.

Use the handrail and skip stairs if you have knee or heart concerns; ask a doctor.