People often say — ditch the elevator and take the stairs, instead. You must be wondering if climbing stairs is a good workout or even a workout at all. Well, it does have far more health benefits than you can possibly imagine. This article will discuss the advantages and disadvantages of climbing stairs and how to make it work for your weight loss goal.
Top 10 Benefits Of Climbing Stairs
Climbing stairs has multiple benefits, and you can seamlessly achieve your fitness goals without any major equipment or special training. These are the top 10 health benefits of climbing stairs that offer visible results:
The most obvious and best benefit of climbing stairs is that it aids in weight loss. It is an aerobic exercise that helps burn calories, leading to weight loss. A significant benefit of climbing stairs for weight loss is that it improves the body’s VO2 max making it excellent low-impact cardio to burn calories, leading to efficient weight loss.
Climbing stairs may make you gasp initially, but the more you do it, the more stamina you will create.
A great benefit of climbing stairs every day includes improved heart health due to improved blood circulation and increased amount of good cholesterol in the body.
Increased Muscle & Joint Strength:
As a vertical exercise, stair climbing pits the climber against gravity and in doing so, it enhances muscle and bone strength.
Improved Mental Health:
There are several ways to climb stairs, and this simple act refreshes your mind, gives you an adrenaline rush, and produces happy hormones.
Lower Risk of Mortality:
Stair climbing helps your heart and lungs function better, reduces your resting heart rate, bad cholesterol, and lowers mortality rate.
Regulates blood pressure:
Climbing stairs help unclog the arteries and boost your overall blood flow.
You can also climb stairs backwards to improve stamina and get a more toned physique faster.
Burn More Calories Than Jogging:
You burn more calories every minute while climbing stairs than jogging. So, it makes for a great core strengthening and body toning exercise. As your body moves through resistance with every step you take, it helps your body burn fat more rapidly.
Lowers Risk of Multiple Diseases:
Climbing stairs for 20 minutes daily reduces the risk of severe conditions like diabetes, headaches, osteoporosis, etc.
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Who Should Avoid Climbing Stairs?
You should avoid climbing stairs if you suffer from a knee or hip problem as it will increase your risk of falling or injuring yourself. If you experience extreme fatigue after climbing stairs and suffer from heart conditions, you must avoid stairs. If you’re pregnant or suffering from arthritis, it’s best to avoid climbing stairs as it can be risky.
Safety Tips To Follow While Climbing Stairs
While there are no significant side effects of climbing stairs, you should follow these simple tips for safety:
- Wear sturdy shoes, comfortable clothes and keep your hands free from unnecessary items
- Avoid slouching and keep your body upright
- Lead your strongest leg while going up
- Hold on to a handrail if needed
- Know your limits and take a break if required
- In the beginning, try to take one step at a time and build your endurance gradually
Stair climbing is an easy, low-impact cardiovascular exercise compared to HIIT or jump training and helps burn two to three times more calories than walking. It is a great full-body workout that improves cardiorespiratory health, strengthens and tones muscles, accelerates weight loss and keeps you happy by releasing endorphins. If you haven’t yet added climbing stairs to your workout routine, now is a great time to begin.
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