Regular gym and strict diet pattern always prove to be advantageous and beneficial in losing weight. But it is not the only option.
Apart from it, walking upstairs and downstairs also contributes towards weight loss.
Therefore, you should be aware of what are the health benefits of walking upstairs. Not only weight loss, walking upstairs and downstairs also keeps your body in shape and has some benefits.
As per the recommendations of experts, climbing stairs about eight flights per can substantially help in reducing weight by burning off those extra few calories. If you continue this method of “Stair Climbing” for a few days, you will notice the magical transformation in your body.
Health Benefits Of Walking Up Stairs
Aerobic exercises which include stair climbing have some advantages for the overall health. The health benefits of climbing stairs are mentioned below:
1) Improved Blood Circulation
The continuous movement of legs and hips helps in heavy breathing and increases the rate of heartbeat. It improves the blood circulation all around the body. The increased heart rate also helps in maximizing cardiovascular health benefits.
2) Effective for Weight Loss
As per a report of Harvard Medical School, walking upstairs can burn up a lot of calories and fats, even if you’re walking at a slow speed.
Walking upstairs can burn up the fat and calories three times faster compared to those people who walk straight on the normal surface at a faster speed.
A workout on stairs can act as a challenge for some people associated with fitness, such as football players and athletes as the climbing stairs are more vigorous than weight lifting and walking on the inclined steep.
3) Reduces Stress & Offers Happy Hormone
It is also useful for reducing tension as the body releases natural pain relievers of endorphins. Walking upstairs not only provides a sense of happiness but also helps in weight loss. The hormones released by the body are called “happy hormone,” which helps to reduce stress and tension.
4) Lowers LDL Cholesterol
Walking upstairs also helps in reducing bad cholesterol or low-density lipoprotein. These will help in preventing the risk of heart diseases as well as diabetes.
5) Improved Strength of Core Muscles
It is stated that walking stairs can help a lot in improving the strength of core muscles. Walking upstairs also is an essential part of the diet that helps in toning up the structure of the body, especially of the important muscles of the lower body. It is crucial for improving the structure of glutes, quadriceps, hamstrings, abs, and calves.
6) Treats Insomnia
Walking upstairs have also been found useful in treating the sleep disorder, insomnia. Insomnia is a condition in which the person has trouble sleeping.
Therefore, walking upstairs on a daily basis can help you fight insomnia as it keeps the muscle flexible. It also helps in producing the good hormones within the body, thereby improving the stamina.
7) Low Impact Workout
Walking upstairs is easy and does not require any physical advice. You can as well call it to be the low impact workout in which sweating is not essential.
If you continue this physical activity only for a few days, it can help in reducing the weight. It will help to reduce the weight. Walking upstairs also comes with a low impact workout.
8) Healthy Muscles & Bones
Upstairs climbing is an exercise that can enhance the bones as well as muscles. These help to improve their function and also contributes towards strengthening them.
The muscle structure, as well as bone density, is improved due to upstairs climbing. This is essential for women as they are more prone to the risk of osteoporosis as compared to men.
9) Enhance Mental Health
Stair climbing can aid in improving the brain functions. Regular upstairs walking helps in releasing endorphins that reduce stress and lowers the risk of any stress and tension, thereby improving the brain functions.
10) Reduces the Risk of Osteoporosis
Upstairs climbing can help a lot in reducing the risk of developing osteoporosis, especially in case of women, who are related to jobs and have a sedentary or still lifestyle.
Working women who are associated with the job of desk work are more prone to the risk of osteoporosis when compared to women.
Upstairs climbing is also essential for making the muscles flexible and improving the improving their flexibility. Regular upstairs climbing can also help to lower the risk of painful muscle cramps and pains.
How Much Should You Walk Up Stairs?
It is recommended by fitness experts to do aerobic activities such as stair climbing between 30 to 60 minutes and continue doing it for about three to five days a week to get the health benefits.
In the Starting phase, be slow and focus on taking only a few flights till you feel all ready to take up the high challenge.
However, you should be aware while walking upstairs. You would need to wear shoes with firm heels and thick soles, which will protect your legs from being damaged. The shoe should also have sufficient support.
Before walking upstairs, you should begin with walking at a normal speed continuously for five minutes. This will make your muscles warm and ready for the upcoming workout.
You can also choose to ride bikes or swim if you wish to alternate the stair climbing method. This will protect the muscles from being overused and also reduces the risk of joint strain.
Is it Healthy for Everyone to Walking Up Stairs?
Though walking up stairs may seem to be a healthy option with a lot of rigorous exercises, which can help in losing weight, walking upstairs regularly may not be beneficial for everyone.
It should be avoided by people dealing with cardiovascular problems as well as for those suffering from knee and ankle problems. To enhance the impact of activity and avoid any risk of damage, you should talk to your doctor once.
New York Times.com has suggested being very cautious while walking downwards because the stress on the knees and ankles is six times more than the normal body weight.
To get the health benefits of walking stairs, you should try and avoid the super comfortable elevators. Walking upstairs will play an important role in losing weight and also improve your stamina.
To know what are the health benefits of walking stairs, you should try doing it regularly and observe the changes.
In the initial phase of stair climbing, it may appear to be tough, but as the time would advance and proceed forward, the process would seem to be easy, and the breathing pattern would also be improved. Then, stair climbing would become normal and easier for you.