There are two ways to use stairs: going up and going down. You might think that climbing stairs has the most health benefits because it burns more calories, but the benefits of descending stairs should not be underestimated.
Benefits of Using Stairs
Climbing stairs is an "inward movement," meaning the muscles contract against resistance, while descending stairs is an "outward movement." An outward movement is when a muscle holds a load while being in an extended position. Each time you step down from one stair to the next, your quadriceps muscles stretch to help your foot reach the next level. Physical activity in any form is beneficial for health. While it’s good to allocate specific time for activities like walking, sometimes you can add variety by engaging in other activities such as stair climbing.
Stair Climbing for Calorie Burn
Climbing stairs is an excellent exercise for burning calories and burns more calories than walking because you are working against gravity while climbing. As a result, your calorie burn can be three times greater than walking. In fact, people who are overweight and considered obese will lose more weight climbing stairs compared to those who are walking. Therefore, it can be concluded that 15 minutes of stair climbing is equivalent to 45 minutes of brisk walking.
Great Lower Body Exercise with Stairs
Many times, we forget to do exercises for the lower body, and sometimes we ignore them on our own. If you are one of those people, you can kill two birds with one stone. For instance, instead of using an elevator, take the stairs to strengthen your hamstrings and glutes. Climbing stairs increases blood flow in your lower body, allowing blood to reach your heart more easily, making your activities feel easier. Improved circulation also helps muscle and bone health, preventing issues such as muscle fatigue or spasms, and contributes to weight loss.
Strengthening Core Muscles with Stairs
If you don't enjoy exercises like crunches, it's better to replace them with stair climbing. Stair climbing is also good for strengthening your knees and chest muscles. Therefore, it strengthens your core muscles, especially in your thighs and lower back. By climbing stairs, it's like performing a crunch, but with less difficulty.
Improving Digestion with Stairs
Stair climbing burns a lot of calories, increases blood flow, and strengthens your core muscles, all of which help improve digestion and alleviate issues like constipation.
Boosting Metabolism with Stairs
Climbing stairs not only works on your core muscles and strengthens them but also boosts your metabolism. Climbing 30 stairs in a row can burn more than 10 calories.
Improving Overall Body Health with Stairs
Climbing two sets of stairs is considered an aerobic exercise. Aerobic exercises help control diseases like diabetes, low cholesterol, heart problems, and high weight. When climbing stairs, never rush. You should maintain a steady and moderate pace to maximize the benefits. Rushing could lead to injury and fatigue.
Using Stairs for Knee Arthritis
Is climbing stairs bad for the knees? No. Interestingly, contrary to popular belief, climbing stairs helps reduce pain caused by knee arthritis by improving musculoskeletal function.
Furthermore, stair climbing indirectly reduces pressure on the knees by aiding weight loss, helping to alleviate knee pain.
Using Stairs for Osteoporosis
Some studies show that stair climbing strengthens bones and improves bone density, reducing the risk of osteoporosis, especially in women who work long hours sitting at desks.
Walking Stairs for Stress and Depression
Exercise and physical activity, including stair climbing, release endorphins in the body, which improve mood and help treat stress, anxiety, and depression.
Disadvantages of Climbing Stairs and Stair Climbing
Patellar Chondromalacia (Knee Pain): Individuals with patellar chondromalacia, also known as runner’s knee or patellar tendinitis, should avoid stair climbing (going up and down stairs) because it can cause severe knee pain.
Heart Disease and Shortness of Breath: While stair climbing is beneficial for heart health, if you currently have heart disease or respiratory issues (shortness of breath), consult a doctor before engaging in stair climbing.
Proper Stair Climbing (Best Method for Going Up and Down Stairs)
Warm up your body (especially the lower body) for 5 minutes and do some stretching exercises.
Stand near the stairs, place your hands by your sides, keep your chest forward, and face straight ahead.
Take the first step: place one foot on the stair without bending the knee, then bring the other foot up. This will prevent excess strain on your knees.
When going down, take each step slowly, use the handrail for support, and never run down the stairs.
After finishing the exercise, cool down for 5 minutes.
Calorie Consumption in Stair Climbing
It is said that for each stair you climb, you burn 0.17 calories, and for each stair you descend, you burn 0.05 calories. So, on average, if you go up and down 12 stairs, you can burn between 2.5 to 5 calories.
When to Avoid Stair Climbing
If you are over 70 years old and suffer from knee or hip problems.
If you have joint issues.
If you are pregnant.
If you have recently given birth.
If you have heart problems or have recently had angioplasty.
If you have had knee injuries in the past.
If you have had knee or hip surgery.
If you have respiratory problems.
If you have not received approval from your doctor to perform this exercise.
