You might think of strenuous activities when it comes to shedding weight and maintaining your fitness. What activity do you actually tend to avoid, despite the fact that there are simpler and more practical alternatives?
The solution is to utilise the stairs instead of the building’s elevator or escalator, which are always available. It is essential to be active because most people lead sedentary lives these days.
Benefits of Climbing Stairs
In India, doctors and other medical professionals frequently advise patients to lose weight by climbing stairs for a number of reasons.
It is a terrific exercise that strengthens your thighs and core while also enhancing your cardiovascular fitness. The following are some advantages that can be obtained via stair climbing:
Strengthens core muscles
You need to be careful to keep your balance at all times when climbing stairs. You need to pay attention to using your legs correctly at the same time.
One advantage of stair climbing is that it strengthens your abdominal muscles. The likelihood of having an injury decreases significantly when your core muscles are stronger. Also, it lowers your risk of developing lower back pain by enhancing your posture.
Stronger glutes, hamstrings, quadriceps, and calves
You use the muscles in your calves when you run, stroll, and jump. When you stand, you use these muscles to keep your equilibrium.
The fact that these muscles need to tighten up when you take a step makes climbing stairs advantageous. Your calves get a great workout as you continue this action.
Your thighs and hips are moved by your glutes, which get stronger when you make climbing stairs a habit. While they assist in bending your knees, your hamstrings are necessary for sitting down, running, and walking.
Similar to how they assist you when you run or walk, the quadriceps femoris muscles aid in standing up. In other words, they assist in knee extension, enabling you to engage in these activities.
Boosts heart and lung health
The fact that ascending stairs is a great exercise for your heart and lungs is one of its advantages. The rationale is that this exercise fits into the area of aerobic fitness.
You can breathe in more oxygen since it strengthens your lungs. At the same time, it improves heart health and aids in blood pumping in high volumes. Your organs and muscles work well because of the increased oxygen flow through your lungs.
Improves bone health
The beneficial effects this activity has on your bones are another reason you should engage in it. As a result, it reduces the likelihood of developing osteoporosis. This exercise promotes bone mass, which is advantageous for your body as you age.
Burned Calories Climbing Stairs
You’re wondering how many calories are burned when climbing stairs. Two to five calories are burned as you climb a flight of steps. The average number of calories you lose when climbing seven flights of stairs is 83.
Around 235 calories should be burned if you climb stairs for 30 minutes. The intensity of your workout and your body weight are the two variables that affect how many calories you burn. Also, you burn more calories as you ascend more quickly.
Climbing Stairs for Weight loss
As long as you follow the guidelines in this manual, you can utilise this workout to lose weight. The first thing you should remember is that the more time you spend exercising, the more calories you will burn. You will see comparable outcomes if you exert a lot of effort by raising the intensity.
You shouldn’t push your body to its limits when you are just starting out with this kind of exercise. The likelihood of experiencing burnout or an accident is one of the reasons. 5-7 minutes of stair climbing exercise should be the first thing you do for at least three days each week. If you find this difficult, you can shorten the exercise to three to five minutes
Once you feel at peace with this level of intensity, you can gradually lengthen the exercise. The target is to climb stairs for three to four days a week for at least 20 to 30 minutes.
Improvements in bone, heart, and lung health are just a few of the health advantages it offers. Your lower body muscles and core muscles get stronger. Add this exercise to your routine so you can live a long and healthy life!