A couple of weeks ago I attended a public policy workshop in Washington DC, brainstorming with colleagues about simple ways to encourage people to get a little more exercise. We weren't talking about major adjustments in lifestyle but small, yet meaningful changes. My suggestion: a "Take the Stairs" campaign. Most of us have that choice at least once a day, but all too often we opt for the elevator or escalator. And when we do, we miss out on a terrific exercise for the heart, lungs, and lower body.

When I returned to Tufts after the workshop, I discussed my idea with colleagues. The more we talked, the better it sounded. Several of us, including me, decided to go elevator free. I've kept the pledge for two weeks now (except for one time, when I was dressed in a silk suit and high heels), and I see changes already. The climb is easier than it was at first, and my speed keeps increasing. Some days I take the steps two at a time for an even better workout. I've also noticed that my legs have a little more pep in them. What I don't notice is the extra minute or two that it takes to climb instead of waiting for the elevator. By the way, our lab is on the 14th floor!

I hope you'll be inspired to try the elevator-free life. A few cautions: Start gradually if you're out of shape; move slowly and pause along the way if you have to. Don't let yourself get so out of breathe that you can't say a full sentence. And figure out another way to stay fit if stair climbing hurts your joints. As you continue, keep nudging yourself to work a little harder - that's how you progress.

Here's hoping you reach new heights!