{"id":121,"date":"2026-03-15T00:00:00","date_gmt":"2026-03-15T00:00:00","guid":{"rendered":"https:\/\/nari.extreme-marketing.com.au\/enjoy\/enjoy_station\/qr-stairs\/"},"modified":"2026-08-10T00:21:41","modified_gmt":"2026-08-10T00:21:41","slug":"qr-stairs","status":"publish","type":"enjoy_station","link":"https:\/\/nari.extreme-marketing.com.au\/enjoy\/enjoy_station\/qr-stairs\/","title":{"rendered":"Stairs"},"content":{"rendered":"

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ENJOY · EXERCISE RESOURCES<\/p>\n

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Stairs<\/h1>\n

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This exercise raises the heart rate and strengthens the leg muscles. The movement improves function with daily activities.<\/p>\n

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LEVELS<\/p>\n

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4<\/p>\n

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\n

BEFORE YOU START<\/p>\n

These instructional resources and videos are for your general information only. Please consult with your healthcare provider if you have, or suspect you have, a health problem or health risk factors. Please be advised the use of the exercises, videos, advice, and information in this resource is at your own risk.<\/p>\n

When starting to exercise, begin with the easiest level.<\/p>\n<\/div>\n

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AIM<\/p>\n

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This exercise raises the heart rate and strengthens the leg muscles. The movement improves function with daily activities.<\/p>\n

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TIPS<\/p>\n

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✓  <\/span>Perform the exercise slowly.<\/p>\n

✓  <\/span>Rest as often as you need.<\/p>\n

✓  <\/span>The handrails make the exercise safe. Use the rails if you need to support yourself.<\/p>\n

✓  <\/span>No walking backwards on the steps.<\/p>\n

✓  <\/span>If going up two steps at a time, still always come back down one step at a time.<\/p>\n

✓  <\/span>Do not use dumbbells if you need to use the handrail for support while exercising.<\/p>\n

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INSTRUCTIONS<\/p>\n

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Four levels to work through.<\/em><\/h2>\n

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01<\/p>\n

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Level 1<\/h3>\n

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Hold on to the rails. Step up and down the stairs.<\/p>\n

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02<\/p>\n

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Level 2<\/h3>\n

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Step up and down the stairs without hand support.<\/p>\n

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03<\/p>\n

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Level 3<\/h3>\n

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Step up every second step, but step down one step at a time. Use the handrails for support as needed.<\/p>\n

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04<\/p>\n

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Level 4<\/h3>\n

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*This level requires additional small exercise equipment. You can use ankle weights or dumbbells (small weights), which will provide an additional load and resistance to your muscles. Start with a small weight and gradually increase, as able. Do not use dumbbells if you need to use the handrail for support while exercising. Step up and down the stairs, using the handrails for support as needed.<\/p>\n

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MORE STATIONS<\/p>\n

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Every station in the park.<\/em><\/h2>\n

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The movement improves function with daily activities.LEVELS4BEFORE YOU STARTThese instructional resources and videos are for your general information only. Please consult with your healthcare provider if you have, or suspect you have, a health problem or health risk factors. 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