Shape Up for Step Up

In the lead up to the 2024 MSWA Step Up, MSWA Accredited Exercise Physiologists (AEP) have prepared an easy-to-follow video guide with exercises and stretches to help you prepare for event day!   

MSWA AEPs specialise in exercise and movement of the body for the prevention and management of chronic diseases and injuries.  

The handy guide includes warmups, cool downs and resistance training exercises that will help you prepare for Step Up. This can also be integrated into your daily exercise routines!  

Ascending the 53 flights of stairs at Central Park Tower is no easy task, so it’s vital to get moving and train your body for the big day.  

Resistance training is important because it has many health benefits such as improving muscle strength to protect your joints from injury. In the lead up to Step Up, we advise at least three days of resistance exercise.  

Some simple resistance exercises we recommend:  

• Step back lunges 
• Glute bridge 
• Step back to high knee drive  

Complete three sets of eight reps.  

As well, it’s important to get your steps in. Make sure to schedule in at least two days of step exercises. You can head to Jacob’s Ladder at King’s Park or the Manning Park stairs. Ascending these stairs would take you around 20 minutes.  

Before starting your workouts, it’s important to warm up your body to help loosen your joints, improve blood flow to your muscles, and prepare your mind to be physically active.  

Here are some of our favourite warmup exercises to get your blood pumping:  

• Star jumps 
• Burpee 
• Squats 
• Calf raises 
• Leg swings forwards and backwards 
• Leg swings sways 
• Push-ups 
• Arm swings out in front  

Complete 15 reps on each side.  

A proper cool down is essential after working out because it promotes faster recovery and decrease the severity of delayed onset muscle soreness or DOMS. 

Below are some cool down stretches we recommend after working out. Make sure to stretch for at least 45 seconds each side!  

• Hamstrings 
• Glutes 
• Quads 

Hold your stretch for at least 45 seconds each side.  

1. Pace yourself 
   Start easier than what you think you need, as it gets challenging pretty quickly!  
2. Control your breathing 
   Take deep breaths while going up the stairs. Breathe in through your nose and slowly breathe out through your mouth. Your body needs the oxygen to power you up the stairs.  
3. Keep moving!  
   Most of all, it is important to keep moving even if it is at a slower pace. This will help with maintaining blood flow to your muscles and it’s a good mental challenge!  

Good luck to all our climbers and wish you all the best for Step Up!