Ascending stairs offers health benefits comparable to walking 10,000 steps. But what is the ideal number?
Ascending stairs offers health benefits comparable to walking 10,000 steps. But what is the ideal number?
For individuals who do not engage in daily training, using stairs for climbing and descending serves as an excellent form of exercise.
Many individuals aim to walk 10,000 steps daily as a means to maintain their activity levels and overall fitness. However, for some, reaching this step target can feel challenging and time-intensive.
To simplify the process, incorporating stair climbing and descending can serve as an effective and efficient workout for both weight loss and fitness improvement.
A recent study involving 450,000 adults proposes an alternative to walking: using stairs. The research indicates that ascending stairs are equally efficient and effective while requiring less time. According to findings published in the medical journal Atherosclerosis, climbing five flights of stairs daily, or approximately fifty steps, can reduce the risk of cardiovascular issues by 20%.
High-intensity stair climbing in brief intervals is an effective and time-efficient method for enhancing cardiorespiratory fitness and improving lipid profiles, particularly for individuals who struggle to meet existing physical activity guidelines. These findings highlight the potential advantages of incorporating stair use into daily routines.
Almost anyone can engage in this activity, as it merely necessitates a staircase and no additional equipment. Incorporating this exercise into your regular regimen can contribute to a healthier and more active lifestyle. It is more demanding and vigorous than walking alone, providing significant benefits and improving the physical condition of individuals who are typically sedentary.
Climbing stairs engages multiple muscle groups, including the calves, thighs, and glutes. This activity is an effective cardiovascular exercise that elevates the heart rate, promoting calorie expenditure and improving endurance. During the ascent, concentric contractions occur, involving muscle tension and shortening, while the descent involves eccentric contractions, which require the opposite muscular effort. This dual action places diverse physiological demands on the body. Beyond its cardiovascular benefits, stair climbing also fortifies the muscles in the legs and core, leading to an increase in muscle mass and, as a result, an enhancement in resting metabolic rate.
What is the suggested daily target for stair climbing?
For health benefits, specialists recommend striving for three to six flights of stairs daily, with each flight comprising 10 to 15 steps. Previous studies indicate that ascending more than five flights of stairs (or fifty steps) each day may reduce the likelihood of heart attacks, strokes, and blood clots.
Ascending stairs can alleviate symptoms of anxiety and depression through the release of endorphins.
Further, this activity engages core and lower-body muscles, contributing to strength development.
