People often say — ditch the elevator and take the stairs if you want to lose weight. Are you wondering if climbing stairs is a good workout for weight loss, or does it offer any health benefits at all? This article will discuss the advantages and disadvantages of climbing stairs to help you make an informed decision before adding it to your fitness regimen.
Top 10 Benefits Of Climbing Stairs
Check out the multiple health benefits of climbing stairs. The best part is it can help you seamlessly achieve your fitness goals without any major equipment or special training.
Aids Weight Loss:
Climbing stairs may make you gasp initially, but the more you do it, the more stamina you will build.
Improves Heart Health:
A significant benefit of climbing stairs is that it improves your body’s maximal oxygen consumption and boosts your cardio-respiratory fitness. It boosts heart health due to improved blood circulation and an increased amount of good cholesterol in the body.
Strengthens Muscles & Joints:
As a vertical exercise, stair climbing pits the climber against gravity, and in doing so, it enhances muscle and skeletal strength.
Boosts Mental Health:
There are several ways to climb stairs, and this simple workout refreshes your mind, gives you an adrenaline rush, and stimulates the production of happy hormones.
Decreases Risk Of Mortality:
Stair climbing benefits reduce your resting heart rate, decreases bad cholesterol, and lowers the mortality risk.
Regulates Blood Pressure:
Climbing stairs helps unclog the arteries and boosts your overall blood flow.
Climbing stairs is an effective core strengthening and body toning exercise. You can also climb stairs backward to improve your stamina and get a more toned physique faster than ever.
You burn more calories every minute while climbing stairs than jogging. As your body moves through resistance with every step you take, it helps your body burn fat rapidly.
Lowers Risk Of Multiple Diseases:
Climbing stairs for 20 minutes daily reduces the risk of severe conditions like diabetes, headaches, and osteoporosis.
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Who Should Avoid Climbing Stairs?
A word of caution, climbing stairs is not advisable for the aged and those with weak bones and joint problems as it will increase their risk of falling and injuring themselves.
People with prolonged diabetes and visual dysfunction like retinopathy should also skip the staircase to avoid accidents.
Those suffering from neuropathy may experience a deterioration in their sensory, motor, and autonomic nervous systems that may affect their safety while using the stairs.
If you experience extreme fatigue after climbing stairs and suffer from heart conditions, you must avoid using them. If you’re pregnant or suffering from arthritis, it’s best to skip the staircase 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 comfortable shoes, fitted clothes and keep your hands free
- Avoid slouching and maintain an upright body posture while using the stairs
- Lead with your stronger leg while climbing and hold a handrail for support if needed
- Do not exert yourself, take a break if you feel breathless or uncomfortable
- 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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