This is me, Dr. B winning the Pan-America Masters Cycling Event). If you’re over 60 and noticing that climbing stairs feels more challenging than it used to, you’re not alone. I’m deep into my 60s, and let me tell you — I feel stronger, fitter, and more energized than ever but sadly, I can’t say the same for many of the patients I see.
My secret? Prioritizing muscle mass. For years, I focused on overall wellness, but as I’ve aged, I’ve realized that maintaining strength is non-negotiable. Muscle isn’t just about looking fit—it’s the foundation of longevity, mobility, and independence. If you want to keep climbing stairs, carrying groceries, and living life on your terms, it’s time to start thinking about your muscle health now. This isn’t just an inconvenience—it’s a sign that your strength, mobility, and flexibility may need some extra attention. The good news? With a few simple exercises and habits, you can regain control, move with confidence, and continue living life on your terms.

Why Does Stair Climbing Become Harder With Age?

As we age, we naturally lose muscle mass, balance, and flexibility. Weak leg muscles, joint stiffness, and reduced mobility make everyday movements — like climbing stairs — feel like a workout. But here’s the deal: you don’t have to accept this decline. By focusing on three key areas — mobility, strength, and flexibility — you can keep your body strong and functional for years to come.

1. Improve Your Balance for Better Mobility

Mobility isn’t just about movement; it’s also about balance. Without good balance, stairs can feel like an obstacle course. Try this simple balance exercise every day: Single-Leg Stand: Hold onto a chair or counter, lift one foot off the ground, and balance on the other for 10-15 seconds. Switch legs. Try doing this while brushing your teeth — it’s an easy way to make balance training a habit.

2. Build Leg Strength to Power Up the Stairs

Strong legs mean easier movement. One of the best ways to regain strength is through squats:

Chair Squats: Stand in front of a sturdy chair, lower yourself down until you barely touch the seat, then stand back up. Start with 10 reps and increase as you get stronger. This move strengthens your thighs and glutes, giving you the power to push yourself up the stairs with ease.

3. Stretch for Flexibility and Joint Health

Stiff joints can make stair climbing feel like a struggle. Keeping your muscles and joints flexible ensures smooth movement.

Quad Stretch: Stand near a wall for support, grab your ankle, and pull your foot toward your glutes to stretch the front of your thigh. Hold for 20-30 seconds on each leg. This stretch helps keep your knees and hips moving fluidly.

Consistency is Key

Doing these exercises daily—even for just a few minutes—can make a world of difference. Improved balance, strength, and flexibility mean easier stair climbing, better mobility, and more confidence in your movement.

If you’re ready to take control of your mobility but need more guidance, I’d love to help! Let me know if you’d like me to create a video demonstrating these exercises. Let’s keep moving forward — strong, steady, and capable!

Disclaimer: The information provided in this blog is for educational purposes only and is not intended as medical advice. Please consult with a healthcare professional before starting any new exercise or supplement regimen. The products mentioned, including Cataplex D, are produced by Standard Process. Dr. Kimberly Besuden is an affiliate of Standard Process and may receive compensation from purchases made through links in this post. However, all opinions expressed are her own, based on her professional experience and expertise. Individual results may vary.