If you are trying to include aerobic activity as a part of your lifestyle, walking and climbing stairs require little special equipment or experience. Walking is considered a low to moderate aerobic exercise, and is suitable for beginners. Walking up stairs is considered a vigorous aerobic activity, and is more suitable for individuals who are more aerobically fit. Walking and climbing up stairs can be performed as separate activities, or they can be combined. Check with your health care provider before beginning an exercise program.
Considerations
A healthy individual under the age of 65, should perform 30 minutes of low to moderate intensity aerobic exercise, five days a week. Or, they can perform 20 minutes of vigorous aerobic activity, three days a week. For an exercise to be considered aerobic, it must keep your heart rate elevated in a target zone for an extended period of time. To determine your target training zone, subtract your age from 220 and multiply the result by between 50 percent and 85 percent. A vigorous aerobic activity will keep your heart rate close to the 85 percent level, while a low intensity activity will keep it closer to the 50 percent level. You can achieve 30 minutes of aerobic activity in one aerobic session, or three 10 minute sessions.
Walking
Casual walking is performed at a slower pace than brisk walking. However, both styles are effective at burning calories. A 200 pound individual burns 228 calories walking at two miles per hour for one hour. The same individual burns 346 calories, walking for one hour at 3.5 mph. If your goal is to lose, or maintain your weight, you should increase the amount of time you walk to between 60 and 90 minutes. Provided that you keep your heart rate in your target zone, walking indoors on a treadmill, or outdoors, are both effective at strengthening your cardio vascular system.
Walking Up Stairs
Walking up stairs is effective as an aerobic exercise and as a muscle strengthening exercise. When you climb stairs, the muscles of your buttocks and thighs are more heavily involved than when you walk on a flat surface. You can walk up stairs in your home, or neighborhood, or use a stair climbing machine. Stair climbing machines have the advantage of placing less stress on your knees. Walking up stairs, instead of taking elevators, is also an effective means of increasing your daily activity. If you have a history of knee problems, consult with your health care provider before you begin a stair climbing program.
Interval Training
Interval training involves alternating periods of vigorous aerobic exercise with periods of low intensity exercise, during an aerobic workout. Interval training helps you burn more calories, and increases your aerobic capacity. Alternating between periods of brisk walking, and shorter periods of walking up stairs, would be a good example of interval training. Consult with your health care provider before adding intervals to your aerobic program.
References
- American College of Sports Medicine: Physical Activity & Public Health Guidelines
- MayoClinic.com: Exercise For Weight Loss: Calories Burned in 1 Hour
- MayoClinic.com: Interval Training: Can it Boost Your Calorie-Burning Power?
- The president's Council on Physical Fitness and Sports: Physical Activity: "The Magic Pill"
