Climb a few flights of stairs briskly, one step at a time, using the rail for balance if you want it, then come back down at an easy pace as the recovery. Vigorous is the target: quick enough that you are breathing hard by the top.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 brisk climbs of about 60 steps spread through the day, most days of the week; or, as a single session, 6 to 8 climbs of 30 to 60 seconds using the walk down as recovery.
Descending is the riskier half: it is where knees complain and where falls happen, so take it unhurried and use the rail. If going down stairs already hurts your knees, get that assessed rather than pushing through daily repeats.
Sources support the educational description; they do not establish that this exercise is suitable for you.
A direct source link has not yet been recorded for this existing entry.
No variation is labeled clinically validated.