手扶着墙或栏杆，在楼梯台阶上尽力踮脚，脚跟慢慢降低，保持20秒，然后重复动作。

Slowly lower both heels. Hold for 20 seconds, then repeat.

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阿黛勒和我坐在楼梯的顶端台阶上倾听着。

Adele and I sat down on the top step of the stairs to listen.

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你从1000级台阶的楼梯上摔下来却没受伤，为什么？

You fell off a 1000-step stair and were not hurt. why?

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楼梯或台阶水平部分。

The upper horizontal part of a step in a staircase.

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随时随地尽量走楼梯和台阶。

Add more stairs and steps whenever and wherever you can.

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随时随地尽量走楼梯和台阶。

Add more stairs and steps whenever and wherever you can.

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