Skyscraper Challenge

This challenge has ended.
Please check back for future challenge updates.

Congratulations to all who completed our Skyscraper Challenge. More than 220 people climbed their way to healthier habits. If every participant reached their weekly goal, that means more than 63,000 flights of stairs were scaled over this four-week challenge. In total, that’s equivalent to more than 12 million steps!

Stay tuned for upcoming LiveWell Frederick challenges.

Weekly Tips

Week 1: Perfect your technique

Are you climbing the stairs correctly? If not, you could end up putting unnecessary strain on your muscles and joints or injuring yourself. Perfecting your stair-climbing technique is key to keeping you safe during the Skyscraper Challenge.

  • Keep your neck and back straight
  • Place your entire foot on the step
  • Step lightly—stomping your feet puts stress on your ankles and knees
  • Take one step at a time
  • Use handrails for support
  • Take breaks if needed
  • Go slowly and take your time

Week 2: Wear the right footwear

If you’re climbing hundreds of stairs each week but wearing flimsy or unsupportive shoes, you’re going to start to feel it. Not only will your feet be sore, but you may also feel the strain in your calves, thighs, and back!

Set yourself up for success by choosing shoes with:

  • Plenty of room in the toes. Wider toe boxes help with balance
  • A snug but comfortable heel
  • Solid arch support and cushioning
  • Non-slip soles

Week 3: Be sure to stretch

By now, you’re probably feeling the burn (and satisfaction) of climbing so many flights of stairs! But just like with every exercise or physical activity, stretching before climbing stairs is important. It will help warm up your muscles and keep them from feeling tight or strained.

Follow these instructional videos for stretching your calves, hamstrings, quadriceps, glutes, and hips. Just a few minutes of stretching each morning can help you feel your best.

BONUS: As an added challenge this week, try getting into the Halloween spirit by taking a walk around your neighborhood and looking for these fall-themed scavenger hunt items:

  • Cobwebs
  • A spooky house
  • A black cat
  • Rustling leaves
  • A scarecrow
  • Halloween decorations
  • A spider

Week 4: Focus on the benefits

Did you know stair climbing burns more calories than jogging? So far in this challenge, you’ve climbed more than 2,200 steps. That’s incredible! While you may feel tired, power through this last week by focusing on all the long-term benefits associated with stair climbing:

  • Improved lung and heart function
  • Burning fat
  • Improved bone, muscle, and joint health
  • Reduced stress

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