Statue of Liberty
Stair Climbing
Challenge
February 1—February 28, 2016
The Statue of Liberty consists of 522 stairs (29 flights)
You can earn a $10 gift card and a chance to win a FREE Fitbit!
GOAL: To stay active during the month of February by “climbing” the equivalent of the Statue of Liberty at least
once per week over a 4 week period. To reach this goal you will need to climb an average of 29 flights/week or
approximately 4-5 flights per day. Feel free to set your own goal of multiple times per week!
***Those who cannot climb stairs, but want to participate may choose any aerobic activity by using the conversion
5 minutes of exercise = 1 flight of stairs. For example: 30 minutes of exercise per day = 6 flights of stairs
INTRUCTIONS: Complete the attached tracker and return to Shannon Ashcroft by March 11.
Email: [email protected] OR Mail: 165 Tor Ct. Pittsfield, MA 01201
INCENTIVES: The first 60 to achieve this goal and return their tracker before March 11 will receive a $10 gift card to
Stop & Shop. Everyone who returns their log by March 11 will be entered into a raffle to win 1 of 30 Fitbits!
Start by taking the stairs instead of the elevator! Every stair counts!
1 flight of stairs is approximately 18 stairs.
Stair climbing burns between 8-12 calories per minute.
Comfort levels vary from person to person depending on fitness level. Try to keep your exertion level moderate to some-what
hard. As you become more conditioned you will find it takes less effort to do the same amount of work. Once at your comfort
level, try to maintain this throughout the remainder of the challenge.
Stair climbing uses the muscles of the legs and buttocks and conditions your heart and circulatory system. It is low impact and
safe for the knee joints provided you start gradually and do not have any pre-existing knee problems.
There is more stress on the knee joint walking down the stairs than there is climbing up because your muscles and connective
tissue are being used as “brakes” as your body goes toward the pull of gravity. To avoid putting an overload on the knees caused
by walking down too many flights you may want to take one flight at a time and walk in place or around each floor in-between.
Another alternative is to climb up and take the elevator down.
Proper climbing posture means leaning forward slightly from the hips with the back straight and core engaged. Look forward and
keep your eyes on the stairs from time to time. Avoid over straightening your knees as you climb up. Place your whole foot on the
step and avoid climbing with your heel hanging off the edge as this could injure your Achilles tendon.
Do not participate in this challenge unless you are physically
able to climb stairs or choose an alternative activity.
Be sure to check with your physician prior to starting any
new exercise, especially if you have been sedentary.
Questions? Please contact:
BHG Wellness Coordinator
Shannon Ashcroft
[email protected]
413-445-9327
Stair Climbing Tracker
Check a box each time you climb a flight of stairs (18 stairs) or 5 minutes of exercise
Week 1 (Feb 1—7)
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Week 2 (Feb 8—14)
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Week 3 (Feb 15—21)
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Week 4 (Feb 22—28)
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