Make use of stairs for exercise

The benefits of descending and climbing stairs can be multiplied in five different ways, which I also follow:

1. Walk up the stairs, stepping on every other step. Different muscles get to work and it becomes more effective
2. Walk down the stairs so that you put the weight heavily on the foot on every step, stopping the movement. This multiplies the muscle strain on the front thighs
3. Lift the items you carry over your head and keep them balanced with one hand. This way they interfere with the effective use of the body as little as possible.
4. When you see the stairs you decide to walk on, immediately take an “i can do this -attitude,” speed up your breath, add
   determination and focus, and go up the stairs at your own pace, even if you are with other people.
5. If there are others on the stairs going in the same direction and you are faster, say “sorry” audibly to them as early as two meters before passing them, so that they have time to get out of the way. In addition, you give them an inspiring model.

By doing this, you get a great repetitive workout from stair walking, in which the body also produces a very useful brain nerve growth factor (PBDNF = Brain Derived Neurotrofic Factor) and which keeps your feet and heart in good shape.

Once you get used to this, six floors will be a piece of cake, you get up the stairs faster than the escalator and at almost the same pace as the elevator, without getting sweaty, and you always feel good and energetic.