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You don't need fancy gym equipment to get a good workout. You may not even need to leave your home. Squeeze some quick exercise into your day by simply stepping onto your stairs.

Research shows that stair climbing helps strengthen and tone your leg muscles. It keeps your leg arteries flexible, allowing blood to move more easily. Better blood flow in your legs equals a healthier heart and body.

Taking a three-minute stroll up and down the stairs after a meal may also help you control your blood sugar. Skimp on sleep last night? If you're a young woman, stair climbing may wake you up better than a small cup of coffee.

A simple stroll up and down the stairs gives you an aerobic workout. But you can get an even greater health boost by adding in a few resistance- and balance-related moves. Step up your daily exercise routine with these seven simple stair exercises.