Various aerobic exercises such as walking, jogging, and cycling are essential management habits for health management and prevention of various diseases. However, since these exercises must take into account sufficient time, place, and weather, it can be subject to variable conditions and restrictions to be performed regularly. Exercise using the stairs, which is easily accessible in life, does not require a special exercise place and can be sufficiently exercised indoors, so it has the advantage of reducing various constraints such as weather, cost, and location.
In addition, it does not require special skills to exercise using stairs, and it has the advantage of being able to obtain the effect of combining aerobic and anaerobic exercise at the same time, such as improving muscle strength, strengthening cardiopulmonary function, and managing weight. According to a study conducted in the United States, people who climb stairs to the 8th floor or higher every day have a 33% lower mortality rate from various diseases than those who do not exercise. Now, let’s take a look at the health effects of climbing stairs one by one.
stair climbing effect
1. Prevention of cardiovascular disease
Climbing stairs consumes a lot more energy each time you walk on a flat surface, so your heart beats faster to pump more oxygen and nutrients from your blood throughout your body. And this action naturally increases the respiratory rate. As this process is repeated, it is said that the blood and oxygen circulation functions are smoothed, and the cardiopulmonary function is strengthened. In addition, lowering triglyceride levels and helping to control blood pressure are also health benefits of continuing to climb stairs.
According to a study conducted at Harvard University in the United States, climbing the 10th floor stairs only twice a week reduces the mortality rate from cardiovascular diseases such as myocardial infarction by 20%. In addition, in a study of healthy young women who did not exercise regularly, after 8 weeks of stair climbing exercise, the women who did the stair exercise reduced low-density cholesterol, which is harmful to blood vessels, by 7.7% compared to the women who did not do the stair exercise. The research results have been published.
2. Weight Management
It is said that if you continue to climb the stairs, it will increase your basal metabolic rate, prevent the accumulation of fat, and help you control your weight. Walking for 30 minutes burns about 63 kcal, and walking fast for the same amount of time burns about 120 kcal. On the other hand, climbing stairs for about 30 minutes is known to burn about 220-240Kcal of calories, so it is very helpful for weight management and diet.
3. Strengthen the lower body muscles
Muscle, which refers to the connective tissue of muscle cells, plays essential roles such as movement through contractile function, maintenance of posture, and secretion of body fluids. In particular, the muscles of the lower body are important enough to be called a source of strength, and when the muscles of the lower body are weakened, pain in the lower back, knees, and joints is accompanied, and it acts as a cause that makes walking difficult. If you continue to climb stairs, it is said to be effective in strengthening the muscles of the lower body such as the spine, hips, thighs, and calves. In particular, strengthening the buttock muscles strengthens the gluteus maximus, the largest muscle in the buttocks, and as it is an important muscle connected to the lower back, it can help prevent back pain.
4. Prevention of arthritis
The aforementioned strengthening effect of lower body muscles makes the thigh muscles stronger and has the effect of reducing the burden on the knee joint, which can help prevent arthritis. In addition, it is known that it is effective in improving the sense of balance and endurance through the exercise process of continuously moving the center of gravity by raising the foot to a higher place.
How to climb stairs and precautions
One of the most important things when climbing stairs is your posture. Climbing the stairs in a crooked or incorrect posture can cause the spine to become unstable and put more strain on the joints. Therefore, it is important to maintain the correct posture when climbing stairs. It is said that the waist should be erect without bending, and it should be maintained in the shape of a figure 11 in the shape of a foot. And when going up the stairs, it is important to step on the front half of the foot and transfer the weight from the heel to the heel. Also, the stairs are not flat, so it is important to choose comfortable, lightweight shoes instead of high heels and heavy shoes.
Although climbing stairs has various beneficial effects on the body, there are some things to be aware of. When going up the stairs, the pressure on the knee is low, but when going down the stairs, the pressure on the knee increases, which can put a strain on the knee joint. In addition, if you have problems with your legs, knees, or joints, or if you already have a related disease, it is recommended to walk on flat ground rather than climbing stairs because it can put a strain on the joints and cause adverse effects or worsening of the disease.