Know the Benefits and Side Effects of Climbing Stairs
To keep the body healthy and strong, people adopt many types of exercises, but when it comes to climbing stairs to reach two to three floors, most people prefer to use the lift. Whereas, the benefits of stair climbing can be achieved in the same way as any other exercise Also here you will learn about the disadvantages of climbing stairs.
According to Hunt, climbing stairs is a good exercise for building muscle, enhancing balance, and enhancing cardiovascular health. Although it may provide a health risk to some, he notes, this sort of exercise is normally safe for the majority of healthy individuals. For instance, any type of stair climbing might not be appropriate for you if you have balance issues, are prone to falling, or have weakness, stiffness, or soreness in your feet, ankles, knees, or hips. If you suffer from an inflammatory illness like arthritis, bursitis, or degenerative joint disease, the same applies to you. Before beginning a stair climbing exercise, Hunt suggests consulting a physical therapist or your primary care physician if you have these conditions.
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Benefits of Climbing Stairs
Stair climbing is also no less than any exercise. There are many benefits of climbing stairs for health, which are given below in detail.
1. To control weight
Along with controlling the problem of obesity, the benefits of climbing stairs can be seen to reduce body fat. A research available on the NCBI website clearly mentions that regular stair use can reduce the risk of metabolic syndrome, which is believed to be the main cause of obesity.
2. Lower Cholesterol
Stair climbing can also be beneficial for controlling cholesterol. This is confirmed by a research published on the website of NCBI. According to this research, daily stair climbing can reduce high levels of triglycerides. Also, it has the ability to increase HDL cholesterol i.e good cholesterol. Let us tell you, triglycerides are a type of fat found in the blood.
Apart from this, it has also been told in another research that daily climbing stairs can reduce low-density lipoprotein cholesterol i.e. harmful cholesterol by about 7.7 percent.
3. In the problem of insomnia
The benefits of climbing stairs have also been seen in the problem of insomnia. As already mentioned in the article, climbing stairs is also an exercise. At the same time, according to a research, doing any kind of physical activity increases the body temperature. This can help promote good and deep sleep.
4. Keep body fit
Climbing stairs daily can be beneficial to keep the body fit. Research suggests that stair climbing can be a good exercise method to increase physical activity in daily life. Daily stair climbing can have many health benefits, including increasing aerobic capacity as well as physical fitness.
5. To control blood pressure
The benefits of climbing stairs can also be seen to reduce and control the problem of blood pressure. This was confirmed through a research done on women. In this research, postmenopausal women with hypertension, ie high blood pressure, were asked to climb stairs in the form of exercise for 12 weeks. Due to this, their leg strength and blood pressure level were found to improve.
6. Increase Stamina
According to a scientific research, climbing stairs can improve stamina. Actually, it is also an exercise. Its regular practice can help in increasing the amount of energy along with keeping the body healthy. This can also increase the stamina of the person. On this basis, it can be assumed that stair climbing as a physical activity can help in increasing stamina to a great extent.
7. Make Bones Strong
The use of stairs can also be beneficial in the problem of weak bones. According to a research, weight-bearing exercises to strengthen bones also include stair climbing. These exercises can increase bone mineral density i.e. bone density and strengthen it. In this way, the benefits of climbing stairs to strengthen bones can be seen.
8. Preventing Diabetes
Climbing stairs daily can play an important role in preventing diabetes. In fact, climbing stairs as a daily exercise can improve metabolism, which can reduce the risk of diabetes. This information has been given in a scientific research published in the website of NCBI. In addition, another research found positive effects of climbing and descending stairs after a meal by people with type 2 diabetes.
9. For Mental Health
Climbing stairs can be useful for maintaining physical health as well as mental health. According to a research, climbing stairs can show a positive effect in relieving fatigue and stress. Along with this, it can also improve the state of mood to some extent. In such a situation, the benefits of climbing stairs for mental health can also be achieved.
Also Read : Health Benefits Of Taking a Morning Walk
Disadvantages (Side Effects) of Climbing Stairs
In this article you learned about the benefits of climbing stairs. In some circumstances, there can also be disadvantages of climbing stairs, which we are going to explain in detail here.
- For people who have problems with walking, climbing more stairs can make it difficult. This can make their problems worse than before.
- Climbing stairs can cause cardiopulmonary problems in some people who are obese.
- People with low physical fitness can sometimes lose their balance while climbing and descending stairs. There may also be a risk of injury.
- Climbing stairs in excess of capacity can cause fatigue.
- People who have problems with the bones or soft tissues of the knees, they can get hurt by climbing stairs.
Strategies for Climbing Stairs
Lesley Bell, a personal trainer and brain health coach at Pacific Neuroscience Institute at Providence Saint John's Health Center in Santa Monica, California, concurs with Hunt that, provided they don't have any underlying medical conditions that could be exacerbated by such a routine, stair climbing can be a beneficial form of exercise for many people. One of the healthiest and most advantageous things most individuals could do, according to Bell, is to try to climb stairs two to four days per week.
1. Maintain good posture
The question Bell poses is, "How frequently do you see someone on the stair climber in the gym, hunched up with their forearms resting on the rails, their back arched, and their head up while they stare into their cellphone?" They don't even notice that their posture is poor as their knees bang together with each step. They are only getting a small portion of the health advantages of a decent cardiovascular workout, but more crucially, they are teaching the body to constantly move in an ineffective and completely incorrect manner, according to her. Without using the right muscles, such as the glutes and the core, the risk of injury rises sharply.Bell advises standing up straight and paying less attention to technological gadgets when ascending stairs (either real steps or an exercise machine). Bell instructs, "Put your shoulder blades together and crunch your core." Try to drive your knee outward and in line with your hip with every step you take to appropriately engage your glutes. Your joints will be stabilized, you'll burn more calories, and your glutes will grow as a result.
2. Start off gradually
Maintain a low- to moderate-intensity during your workout, between 60% and 75% of your maximum heart rate, advises Bell, to prevent joint irritation or overexertion. Keep an eye out for any signs of discomfort, and stop if you experience any, such as pain or dizziness. Consider engaging in a water aerobic conditioning routine to prepare for stair climbing. It may be helpful to ask a physical therapist or trainer for advice.
3. Wear the right shoes
Bell is frequently astonished by how little consideration individuals give to the shoes they wear for exercise. I hope you wouldn't go on a climb in heels or play soccer while wearing basketball shoes, she adds. Everybody walks differently, like a fingerprint, hence a special style of shoe is needed. If someone is complaining about knee problems while sporting Reeboks from 1991, Bell adds, "I'm going to face palm you and direct you to a personal trainer." It's important to wear the right athletic footwear. Visit a running shoe retailer and have a gait analysis performed by a knowledgeable sports shoe specialist.
4. Invest on a foam roller
It's critical to warm up and cool down appropriately since stair climbing puts the same muscles under repeated stress throughout the workout, according to Bell. Inconvenience and overuse injuries can result from tight calves and flexors. Before each round of stair climbing, Bell advises massaging your glutes, hip flexors, and calves using a foam roller. According to Bell, "this will encourage blood flow to the places that can tense up during the workout." Make sure to stretch the same regions once your workout is over.
5. Regulate your breathing
As your workout intensity rises, it's normal to breathe more quickly with each step you take. However, Bell claims that this type of shallow "chest breathing" puts undue stress on the body and activates specific thoracic muscles that might result in poor posture and unnatural biomechanics. As an alternative, consider regulating your breathing by counting to three before each inhalation and exhalation. Each time you inhale, fill your tummy by breathing through your nose. This will lessen any inflammatory reaction that can result from shallow breathing, she explains, and aid to provide enough oxygen to the muscles.
Also read : How to Improve Mental Health : You Can Try this Daily Routine Habits to Strengthen Mental Health
Frequently Asked Questions(FAQ)
1. How many stairs should I climb for a good workout?
As a good exercise, there can be benefits of climbing 172 steps at a time and descending the stairs. Apart from this, its number may change according to physical ability, age and weight, about which the doctor can be consulted.
2. What if you climb the stairs everyday?
Climbing stairs daily can reduce the risk of metabolic syndrome, which is known to cause diabetes, obesity, high blood pressure and cholesterol.
3. Can Climbing Stairs Tone Buttocks?
Yes, climbing stairs helps to a great extent in toning the muscles of the buttocks.
4. At what age does climbing stairs become difficult?
Around the age of 60, it becomes difficult to climb stairs. During this time, due to problems like joint pain, swelling, arthritis, you may have to face difficulty in climbing stairs.
5. Is climbing stairs bad for the heart?
No, it has been clearly informed in a research that climbing stairs is a type of exercise, which can reduce the risk of heart diseases to a great extent. However, if someone is already suffering from heart disease, then they should consult a doctor about it.
6. Can You Lose Belly Fat By Climbing Stairs?
Yes, the metabolic syndrome that causes belly fat can be controlled by climbing and descending stairs. In such a situation, it would not be wrong to say that belly fat can be reduced by climbing stairs.
7. Can Climbing Stairs Help Lose Weight?
Yes, climbing stairs is a kind of exercise. Climbing stairs regularly can help in reducing weight.
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