Evidence shows it is everyday activities like walking and climbing stairs that are most closely associated with improved health. Ten minutes of stair climbing a day may not boost a person’s energy, but makes their bones stronger. Here’s what you should know about taking the stairs.
Boosts energy: Studies show that stair climbing can doubles a person’s energy as compared to having a cup of coffee or a caffeinated soda. In today’s fast paced life, more and more people prefer taking the elevator instead of the stairs, even if it is for one floor. Not only does this increase the incidence of obesity and diabetes, but also causes bone disease as well.
Helps fight high BP: By raising our heart rate, stair climbing helps protect you against high blood pressure, weight gain and clogged arteries. It lowers the risk of developing chronic conditions such as diabetes, heart disease, vascular deterioration and even some cancers.
Mental wellness: Stair climbing is also associated with improved mental health. They make our bodies release endorphins, the so-called feel good hormones. They also provide time think and reflect, key factors are in managing everyday stress and tension. It also exercises our bones and muscles, improving strength, bone density and muscle tone. This is especially important for women in sedentary office jobs as they have a significantly higher osteoporosis risk than men.
Provides basic exercise: Climbing stairs everyday can be beneficial in providing basic activity daily. It is the most convenient and helpful weight-bearing exercise. The best way to think of stair climbing is as a more powerful form of walking. Both are good for you but because stair climbing requires you to pull your weight against gravity, it requires more effort and its health benefits increase more rapidly. Even if you are climbing stairs at a normal pace, you will burn two to three times more energy than walking on the flat at a brisk pace. This extra benefit is reflected in health outcomes.
Strengthens bones: This weight-bearing exercise helps to keep your bones strengthened. Bone density tends to decline with age and can lead to osteoporosis, a condition characterised by weak bones prone to fracture. Climbing stairs means the bones of your lower body must work to support your weight, and that extra load will trigger an increase in bone-building cell activity.
Need to know:
· You do not need any special equipment
· You can divide your 30 minutes of daily physical activity across the course of the day
· Your risk of mortality significantly lowers if you climb over 55 flights per week
· You burn eight-11 kcal of energy per minute
· Climbing even two flights of stairs a day can lead to three kg of weight loss over a year
(The writer is Consultant Joint Replacement Surgeon, Indian Spinal Injuries Center, New Delhi, lists the health benefits of taking the stairs)