Why climbing stairs is better than walking for weight loss

Physical exercise, in any form, is good for health. However, if you can take out time for a walk, why not climb a flight of stairs instead? Here are six reasons why you should consciously make an effort to take the stairs.

Burns more calories: Climbing stairs is strenuous and consumes more energy than walking, as you have to work against gravity. ‘You burn three times more calories climbing the stairs than walking, for the same amount of time. In fact, people who are overweight or obese burn more calories while climbing stairs as compared to brisk walking,’ says Dr Akshat Chadha, Hope and Care Clinic, Navi Mumbai. Spending 15 minutes of your time taking stairs, going up and down, equals to 45 minutes of brisk walking in the park. Here is how you can burn more calories than you eat.

Excellent workout for lower body: ‘Most times people ignore exercising their lower body, including gym enthusiasts. Taking a flight of stairs will ensure that you work more on your hamstrings and gluteal muscles. This in turn will improve blood circulation in the body, especially the lower body,’ says Dr Chadha. Returning of the blood to the heart, from the lower body is quite a task and it needs a little push, working on the muscles of the lower body makes this achievable. Proper circulation in the body ensures better muscle and bone health, while keeping one safe from symptoms of muscle cramps, cold hands and feet and muscle fatigue. Here are few more lower body exercises that will help you lose weight.

Strengthens core muscles: If you don’t like to do crunches, try taking the stairs instead. ‘If you notice closely, the mere act of pulling the knee closer to your chest while climbing stairs puts pressure on the core, lower back and thighs. This works like standing crunches. However, you need to take a lot of steps and be regular with your climbing session if you are aiming to lose weight,’ says Uday Thevar, yoga practitioner and enthusiast, Mumbai. In fact, for women who tend to accumulate more fat on their lower body, climbing stairs daily is beneficial. Here is how the V-sit exercise can give you flat abs.

Helps in digestion: ‘Climbing stairs burns more calories, improves circulation and puts a pressure on the core muscles, this entire process also aids digestion and relieves you from symptoms of constipation,’ says Thevar. Here are top 10 home remedies for constipation that really work!

Increases metabolism: Apart from working on your core muscles and contributing towards strengthening them, it increases metabolism too as it burns more calories. ‘Climbing 30 steps at a time would help to burn a little more than 10 calories,’ informs Dr Chadha.

Improves overall health: Climbing just two flights of stairs daily is a good form of cardio exercise. ‘Cardio exercises help to control diabetes, lower cholesterol levels, boost heart health and maintain optimum weight. However, don’t be in a hurry to reach atop or alight to finish your climbing session soon. In fact, taking one step at a time, at medium pace, is more beneficial than jumping few stairs together. Missing few steps together is only going to tire you out fast or set you up for an injury,’ informs Dr Chadha. Here is how you can supercharge your cardio workout.

How to get started

So if you are planning to take the stairs and reap its various health benefits, here are few tips from Dr Sharat Kolke, Kohinoor Hospital, Mumbai, to help you get started.

• Make a slow start: In the beginning, practise taking one or two flight of stairs to understand your fitness levels. When you are sure you can continue with the practise, warm up before you start climbing. Do some mild stretches to relax your muscles.
• Don’t pressurise yourself: Always start slow and gradually increase your speed and number of steps you want to climb. Don’t skip steps in an attempt to finish early. Maintaining balance is important to prevent injuries.
• Keep breathing: Breathe rhythmically as you climb. At no point in time try to hold your breath. Coordinate two steps with one breath cycle, that is, inhale take two steps and then exhale. Here are 13 health benefits of deep breathing.
• Be gentle on your legs: While climbing, be soft on feet and don’t stamp them. Alighting might seem easy, but it is hard on your knees. Don’t lock your knees while coming down. After reaching atop, before descending, stretch your calves a little.
• Lean for support: Preferably climb up from the sides of the stairs so that support can be taken, if needed, and way can be made for others faster than you. If you perspire or feel short of breath at anytime while climbing, stop and call for help. Keep your phone with you so that you can call your family if you need.

When should you avoid taking stairs:

• If you are over 70 years of age and suffer from problems in the knee and hips due to loosening of the joints. ‘It is more tiresome for the elderly to climb down the stairs than going up, as alighting takes toll on their joints,’ says Dr Chadha.
• If you are pregnant and approaching labour, don’t exert yourself unless advised by the doctor.
• If you have a heart condition or you have undergone angioplasty recently.
• If you have other health conditions like an injury to the knee or hips.
• If you have undergone knee or hip replacement in the recent past. There are other exercises you should do to strengthen your leg muscles but avoid straining yourself by taking the stairs. Here are 12 facts of hip replacement you need to know.
• If you suffer from respiratory problems.
• If your doctor have advised you against it.

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