If you're thinking about dieting, try climbing stairs. It's an easy exercise to do. Let's learn about the health benefits and precautions of stair climbing.

 

1.5 times higher calorie expenditure than flat ground

 

Climbing stairs is a full-body exercise that consumes about 1.5 times more energy than walking on flat ground. Walking on flat ground burns approximately 60 kcal in 30 minutes. Even walking quickly, the calorie expenditure is about 120 kcal. Climbing one step consumes about 0.15 kcal. When walking on flat ground, the body experiences less strain, and the heart beats faster and more forcefully to pump oxygen and nutrients from the blood throughout the body. During this process, breathing naturally increases, and as this cycle repeats, the functions of the heart and lungs are strengthened. According to a joint study by the University of British Columbia and McMaster University in Canada, a person who climbs 60 stairs at once, rests for 1-4 hours, and repeats this three times over a day showed improved cardiovascular function after six weeks compared to someone who did not perform this exercise.

Climbing stairs uses the thigh muscles extensively. Strengthening the thigh muscles can reduce the burden on the knee joints, thereby helping to prevent arthritis. In particular, it can strengthen the large and strong gluteus maximus muscles. The gluteal muscles are connected to the lower back and are important muscles that influence lower back pain.

 

You must keep your upper body upright when climbing the stairs.

 

You must climb stairs correctly to achieve proper benefits. First, when climbing stairs, only place the front half of your foot on each step. Keep your upper body upright while climbing to help strengthen your hips and lower back. If you climb stairs while bending your waist, the muscles around your front abdomen weaken, making your spine unstable.

 

Some people climb two or three steps at a time, which can help strengthen thigh muscles, but it may also cause knee pain and decrease cardiovascular function. Those with related conditions such as arthritis or the elderly should be cautious. It is best to climb stairs only until you start to sweat slightly and become short of breath enough to talk. If your thighs or calves hurt or you become extremely short of breath, take a rest, and after resting for about five minutes on flat ground, climb again.

 

Caution for people with knee joint problems

 

There are people for whom stair climbing exercise is dangerous. First, those with poor knee joints. Climbing stairs in this condition can actually worsen the joint condition. If the knee joints are weakened but continue to bear weight, the risk of developing arthritis increases. If your knees hurt when climbing stairs, it may already indicate weakened joint strength.

 

It is also advisable for elderly people with heart disease or impaired balance, as well as those who frequently experience anemia, to avoid climbing stairs. Straining to climb stairs with weakened heart function can put stress on the heart, and if balance is compromised, leading to leg weakness and falling on the stairs, it can result in serious injuries. Anemia patients should also be cautious, as sudden shortness of breath or dizziness while climbing stairs can cause falls.

 

 

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There is also a stair climbing challenge.

Leg strength exercises

It has a great effect on dieting as well.