When it comes to fitness and weight loss, you might think about intense workouts. It will be great to know that some simple exercises and activities are considered the most effective for your weight loss journey. One such activity that is excellent in inducing weight loss and burning calories is climbing stairs. It is beneficial for both physical and mental health.
It is the best cardiovascular exercise that can improve your heart health, lower your stress and anxiety, and results in quick weight loss. If you want to know how this simple activity helps us deal with weight loss and health conditions, continue reading the article.
How to Climb Stairs?
Like other exercises, climbing stairs should also be done with the right technique to get the desired results and prevent injury. You need to focus on following certain factors before initiating this activity.
- Your back must be straight.
- Start with slow intensity like 5 sets of 20 or 25 and then increase eventually. Do not climb high steps in the beginning.
- Make sure to wear perfect shoes for this activity; otherwise, it can cause serious injury.
Benefits of Climbing Stairs
- Offers Quick Weight Loss
Stair climber offers multiple benefits for weight loss. It can be quite an effective exercise for building muscle, strength, and improving your weight loss, and quickly climbing results in sweating, thereby burning calories and aiding frequent weight loss.
- Improves your Stamina and Balance
The stabilizing muscles in your ankle, foot, and peroneal tendons are engaged in maintaining your balance while climbing stairs. Therefore it is effective in improving your overall stamina. You may experience muscle pull and few cramps in the initial stages, but eventually, you will feel energized.
- Good for Blood Pressure
Climbing stairs ensures better blood pressure and heart health as it is essential in unclogging the arteries. It will not only improves your heart rate but boosts overall health as well.
- Improves Your Mental Health
As your body pumps blood during climbing stairs, your mind gets refreshed, and you get a mood-boosting adrenaline rush. It raises blood pressure through the body pump, thereby dropping down several mental health issues such as anxiety and stress.
- Improves your Heart And Lungs Health
Stair climber is beneficial for lungs and heart’s health because this activity falls under the category of aerobic f itness. When your lungs get stronger, you can inhale more oxygen. On the other hand, it improves blood pumping as well, thereby improving your heart health. Your muscles and organs perform efficiently as you breathe in more oxygen due to your lungs’ proper working.
- Makes Your Bones Healthy
Another positive impact of climbing stairs is on your bones. It lowers the risk of osteoporosis. Your bone mass is essential with age, and it is only increased by doing this activity regularly.
- Lowers the Risk of Diabetes
Your blood sugar can be well maintained by climbing stairs to keep the diabetes symptoms at bay.
- Stronger Glutes, Calves, Quadriceps, and Hamstrings
The calf muscles are used to run, walk, jump, and maintain your balance while standing. As you take a step in climbing stairs, these muscles started to contract, which gives your calves an excellent and beneficial workout.
Glutes are a group of three muscles responsible for the hips and thighs movement, which becomes strengthened as you continue the habit of climbing stairs. Hamstrings are the muscles between your hip and knee, and they help you in bending the knees that are essential for running, sitting down, and walking.
A knee extensor and hip flexor quadriceps femoris help straighten your knee after walking, running, and sitting down. All of these muscles will get stronger day by day as you make climbing stairs your habit.
How much can you burn calories by climbing the stairs?
According to the reports, climbing down a stair burns about 0.25 calories, while climbing up burns 0.75 calories. If there are 20 steps in an average flight of stairs, you burn 5 (20 Χ 0.25) calories climbing down and 15 (20 Χ 0.75) calories climbing up. Thus, to burn 500 calories every day, you need to come down 100 flights of stairs or climb up 33.33 flights.
Therefore, climbing stairs is the easiest way to improve your fitness, strengthen your buttocks, tummy, legs, and lose weight. We explained the importance and benefits of climbing stairs with some useful benefits and provided some tips for climbing stairs effectively and safely.
If you are prone to weakness, falling or stiffness, and facing trouble in your balancing, skip this workout today. If you are facing inflammatory conditions such as joint problems or arthritis, visit your doctor first before initiating this workout. Good luck with your weight loss journey!