The Benefits of Stair Climbing – Pharmacy Magazine Online


Don’t we like to climb stairs? Yet stair climbing is an easily accessible and cost-effective, effective way to burn calories, among other things, to lower blood pressure and reduce varicose veins. It is good for the heart, the brain, strengthens the muscles…

We probably won’t need expensive gym passes to stay fit and stay fit – if we take advantage of the (not necessarily) intense but regular stair climbing. Numerous studies have shown that climbing stairs can greatly contribute to maintaining our physical and mental health.

Another advantage is that it can be practiced at home, at work or in other suitable indoor and outdoor stairwells. Thus, it is one of the simplest and most effective ways to e.g. lose weight, give impetus to the heart, brain, strengthen muscles or increase our energy.

One way to lose weight

According to an American study, stair climbing burns 8-11 calories per minute, and if you exercise regularly on two stairs a day, you may experience a loss of weight after a while. The authors also showed that this exercise is 50% more challenging than climbing a steep slope. So climbing stairs is a great calorie burner.

The combination of cardio and strength training, which in addition to consumes, muscles and makes the body flexible, increases endurance. If we can and we can, we can add ankle weights to increase the effort. Or you can use a pair of lightweight dumbbells, the use of which improves the stability of the trunk muscles, strengthens the abdominal muscles, and helps good posture.

Improves heart health

Another reason for the usefulness of stair climbing, according to a recent Canadian study, is to maintain cardiovascular health. While previous writings have held this view, but only for longer staircases, the current study considers shorter, more intense practice to be similarly effective. Participants in the study walked up and down one flight of stairs in 60 seconds, with intense movement, for a total of 30 minutes per week. Which is an exercise that is really easy to do at home or at work.

This benefit to heart health also shows why stair climbing can contribute to the possibility of achieving a longer life. Another research e.g. found that men who climb eight floors a day have an average 33% lower mortality rate than inactive men.

It helps after menopause

Women of childbearing potential experience a decrease in muscle strength and endurance due to, among other things, a decrease in estrogen hormone levels.. An American study finds that stair climbing is especially useful for postmenopausal women because it is great for strengthening leg muscles. (Participants stepped 192 steps four days a week for extended periods of time, 2-5 times each day.) The same research has also shown that stair climbing can also reduce blood pressure and the risk of osteoporosis.

It’s not all about climbing stairs, though…

Going down the stairs also has its own unique advantages. This is a form of eccentric exercise, which means that a load is placed on the muscles as they lengthen rather than shorten (as when going uphill).. Going down the stairs even reduces the risk of diabetes, according to an Australian study of a group of obese women. According to this, this exercise reduces resting insulin production and glucose levels, as well as increases good cholesterol levels.

Energy boosting effect

When we feel our strength slacken in our daily activities, we crave a caffeinated drink, but there is a simple, natural solution. Yes, we can guess – let’s go up and down. Just 10 minutes of climbing stairs, according to an American study, found that people felt more energetic than after consuming 50 mg of coffee. This “medicine” is especially recommended for sedentary (eg office) workers!


It is good for the brain

From the above, it can be seen that walking up the stairs is obviously good for our body, but there is also evidence that it is also beneficial for the gray matter in our brain. In fact, the more stairs we climb, the “younger” our brains seem to be, says a Canadian study. Studies have shown that the decline in human brain function slowed to some degree when they were stepped up to higher floors daily (gray matter was measured with MRI scanners).

Set a goal

It is therefore advisable to plan to take stairs every day (possibly with a certain number of steps as a goal) – where and when we can. We have an easy task because, as mentioned, we can do it everywhere.

Some good advice to add: avoid escalators and lifts in shopping malls, metro or train stations, etc. In the workplace (eg in an office building), if possible, we use washbasins or coffee machines on different levels (on foot, of course), and in our residential building we can even target the upper floors.

Source: Galenus

Source: Patika Magazin Online by

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