One flight of stairs: every day instead of the elevatorwellnessroutine

This is a daily wellness routine you can use right away. Try “One flight of stairs: every day instead of the elevator” to gently reset your body’s rhythm.

Even without registering at a gym, you can accumulate a little bit of movement every day. One flight of stairs takes only 30 seconds, there is little pressure, and it is a small habit that awakens body awareness. Instead of going by the numbers like a step goal, just one floor instead of the elevator—that's enough. As you build up small movements, you may feel like your body wakes up faster during the day. Even without a large exercise plan, you can wake up your body's rhythm with just one flight of stairs you pass every day. Without an exercise log or a pedometer, your body wakes up a little every day with just one flight of stairs you pass.

rule

Before taking the elevator, ‘take the stairs to just one floor’—decide which side you want to go up or go down. If you have bad knees, take the stairs only when going down. If both are difficult, substitute walking for 2 minutes on level ground. The simpler the rules, the longer they last.

anchor place

Entrance to work, entrance to home, subway station—repeat in the same place. If you decide, ‘Here, it’s stairs,’ you don’t have to think about it. Even if a new entrance is created, only one location is fixed. If the locations are the same, the brain automatically associates 'stairs here'.

do not record

Do not overlap with walking for 10 minutes after a meal and checking your moisture at 3 p.m. One flight of stairs is a movement that ends ‘on the move’. On days when I don't have to commute to work, I take the stairs in front of my house. When multiple small habits do not overlap, each sticks longer. One floor today, one floor tomorrow, that's what this habit is all about. Even if you don't write it down, it's the smallest way to wake your body up on the road you pass every day.

Pair with other habits

Do not overlap with walking for 10 minutes after a meal and checking your moisture at 3 p.m. One flight of stairs is a movement that ends ‘on the move’. On days when I don't have to commute to work, I take the stairs in front of my house. When multiple small habits do not overlap, each sticks longer. One flight of stairs is a comfortable start and is the minimum you can stick to on most days.