Stair Climbing Health Benefits
Aerobic workouts that feature stair climbing offer a
variety of benefits to your overall health. The vigorous and continuous
movement of your legs and hips results in deeper breathing and increases your
heartbeat, which enhances blood flow to all areas of your body. Your body
releases natural pain relievers, or endorphins, during a stair climb, so you’ll
feel better and have less tension. Doctors also recommend stair climbing as an
ideal way to improve your energy, increase the function of your immune system
and lower your risk for diabetes, high blood pressure, osteoporosis and heart
disease.
Weight and Increased Challenge
Harvard Medical School reports that stair climbing
is an effective way to lose weight and keep it off, since people who walk up
stairs, even at a slower pace, burn calories three times faster than when
walking at a faster speed on a normal surface. A workout on the stairs also
provides maximum challenge for people who already maintain good fitness,
including football players and other athletes, since the activity is estimated
to be twice as vigorous as lifting weights or walking on a steep incline.
Fitness experts usually recommend between 30 and 60
minutes of aerobic activity like stair climbing on three to five days every
week in order to gain the most health benefits. Start at a slow pace and aim to
walk only a few flights until your body feels ready for an increased challenge.
Protect your feet during stair workouts by wearing shoes with a firm heel,
thick soles and sufficient arch support and aim to spend at least five minutes
walking normally at a slow pace to warm your muscles. Consider alternating your
stair climbing with aerobic methods like bike riding or swimming in order to
prevent muscle overuse and limit joint strain.
Not for Everyone
While stair climbing offers a variety of health
benefits, the vigorous activity may be unsafe for people with heart conditions,
as well as for those with knee, hip or ankle problems. Discuss stair climbing
with your doctor in advance of any activity and lower your risk for injury by
using the railing for balance. Use extreme caution when traveling downward, as
your knees and ankles are subjected to stress that equals at least six times
your normal body weight.
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