For busy people who want to lose weight, finding time to squeeze in an extra physical activity is often difficult. If you work in a high-rise office or live in a multi-floor building, get some quick and convenient exercise by taking the stairs instead of the elevator. If you don't have access to a building with stairs, consider a stair-climbing machine. Many models include a display that indicates how many steps you have taken and how many calories you have burned.
Benefits
Stair climbing works your lower body, including your quadriceps, hamstrings, hip flexors, gluteal muscles and calves, according to the Department of Kinesiology and Health at Georgia State University. Depending on your walking speed and the length of time you exercise, stair climbing can be an intense physical activity. While the total number of calories you burn depends on factors such as body weight, age and level of fitness, a 155-pound person typically burns 223 calories in 30 minutes using a stair-climbing machine, according to a chart published by Harvard Medical School.
Guidelines
Keep in mind the following posture guidelines recommended by Net Wellness as you climb: Relax your neck and shoulders. Place your feet directly and fully on each step, ensuring that your heels do not hang over the edge. Keep your back straight and your eyes forward. Glance downward occasionally to keep an eye on where you are going, but don't bend your neck down for too long.
Expert Insight
Start out slowly by climbing just two flights of stairs, recommends Miami University's Nursing Health and Wellness Program, and then walk around on that level for several minutes to lower your heart rate and catch your breath before climbing another two flights. Limit stair climbing to 10 to 15 minutes during your first week, and then add five more minutes each week until you reach your fitness goals.
Prevention
If you have knee or joint problems, walk up, but not down the stairs. When you travel down stairs, your muscles and ligaments brace themselves to keep your body from pitching forward, much like brakes. This puts a lot of stress on your joints, according to Miami University. To avoid overwhelming your body, the university suggests climbing up the stairs and then taking an elevator down.
Warnings
Before making any radical changes to your physical activity level, check with your doctor. Should you experience any symptoms of dizziness, palpitations or nausea while stair-climbing, discontinue the exercise and discuss this with your doctor. Choose well-lit stairways.
Member Comments