{"id":123,"date":"2026-03-13T00:00:00","date_gmt":"2026-03-13T00:00:00","guid":{"rendered":"https:\/\/nari.extreme-marketing.com.au\/enjoy\/enjoy_station\/qr-step-up\/"},"modified":"2026-08-10T00:21:41","modified_gmt":"2026-08-10T00:21:41","slug":"qr-step-up","status":"publish","type":"enjoy_station","link":"https:\/\/nari.extreme-marketing.com.au\/enjoy\/enjoy_station\/qr-step-up\/","title":{"rendered":"Step up"},"content":{"rendered":"

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ENJOY · EXERCISE RESOURCES<\/p>\n

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Step up<\/h1>\n

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This exercise strengthens the leg muscles and improves ability for using stairs.<\/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 strengthens the leg muscles and improves ability for using stairs.<\/p>\n

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TIPS<\/p>\n

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✓  <\/span>Lead with the same leg up and down (then swap, once you have completed your repetitions).<\/p>\n

✓  <\/span>Make sure your whole foot is on the platform when stepping up.<\/p>\n

✓  <\/span>Rest as often as you need.<\/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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Step up on the platform, leading with the same leg up and down. Alternate with the opposite leg. Hold on to the rail for support as needed.<\/p>\n

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02<\/p>\n

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Level 2<\/h3>\n

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Step up on the platform, leading with the same leg up and down. Try and complete 5-10 times on one leg, and then swap to the opposite leg. Hold on to the rail for support as needed.<\/p>\n

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03<\/p>\n

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Level 3<\/h3>\n

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Step up on the platform, leading with the same leg up and down. Try and complete 10-15 times on one leg, and then swap to the opposite leg. Hold on to the rail 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 on the platform, leading with the same leg up and down. Try and complete 10-15 times on one leg, and then swap to the opposite leg. Hold on to the rail 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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