Physical activity like stair climbing can be a powerful workout for weight loss and fitness enhancement.
A recent study indicates that climbing five flights of stairs daily reduces the risk of cardiovascular problems by 20%.
This activity is efficient, requiring no extra equipment, and benefits both cardiovascular health and muscle strength.
One of the most important foundations for keeping a healthy body and reaching weight loss objectives is physical activity. Most people count on walking 10,000 steps every day and sticking to this schedule for staying active and fit.
However, some people find it a lot more exerting and time-consuming to meet their step goal. To put things into order, stair climbing and descending is an easy and remarkably powerful workout for weight loss and fitness enhancement.
According to study corresponding author Dr. Lu Qi, HCA Regents Distinguished Chair and professor at Tulane University School of Public Health and Tropical Medicine, “short bursts of high-intensity stair climbing are a time-efficient way to improve cardiorespiratory fitness and lipid profile, especially among those unable to achieve the current physical activity recommendations.
These results demonstrate the possible benefits of taking stairs every day.
Benefits of climbing stairs
Climbing stairs works a number of muscular groups, such as the calves, thighs, and buttocks. It is also a cardiovascular workout that raises heart rate, which encourages the burning of calories and enhances endurance.
Concentric contractions, which include tension and shortening of the muscles, are done on the way up, whereas eccentric contractions, which call for the opposite effort, are worked on the way down.
The body is subjected to various physiological demands as a result. In addition to working the cardiovascular system, it also strengthens the muscles in the legs and core, increasing muscular mass and, consequently, resting metabolism.
What is the recommended daily number of stairs to climb?
For a healthy objective, experts advise aiming for three to six flights of stairs each day, assuming each flight consists of 10 to 15 stairs. According to earlier research, taking more than five flights of stairs (or fifty stair steps) per day may lower the risk of heart attacks, strokes, and even blood clots.
Advice for efficiently climbing stairs
What should you do, therefore, if your house lacks stairs? You may add extra stair climbing to your everyday routine in a variety of ways.
Therefore, you can use the stairs rather than the elevator if you work in an office or other multi-story structure. Stairwells in other structures, like hotels, shopping centers, airports, medical facilities, and hospitals, are usually open to the public.
Experts advise increasing the tempo to improve your cardiorespiratory fitness in order to get the most out of stair climbing. If you’re a member of a gym, you might also use the stair climbing machine there. You could even get a good fitness step and do step-ups at home.
