Stairs & steps after 45

Up

• Whole foot on tread
• Push through heel and mid-foot
• One step at a time if knees tender

Down

• Rail every time when available
• Slower than up; soft knee landing
• Turn sideways on narrow steps if needed

Curbs

Step down facing forward; pause before stepping off bus or train gaps.

Fitness note

Stair climbing for exercise is optional—daily safety patterns come first.