Experts suggest that you must dedicate at least half an hour of your day to aerobic exercises. The simplest way to do so is by taking the stairs, cycling around, and walking more. These physical activities give your body a good workout.
Know that if you have to take the stairs quite a few times a day, it may seem annoying but it is way better than taking the elevator. After all, taking the stairs, regardless of how strenuous it may feel, can improve your muscle, joint and heart health. In fact, a new study shows that stair climbing can improve your cardiorespiratory fitness and make you stronger as well.
What Does This New Study Reveal?
This new research which has been published in the journal of Applied Physiology, Nutrition, and Metabolism shows how climbing stairs can help better cardiorespiratory health. According to this study, though stair climbing lasts only a few minutes it comes with benefits for health.
The senior author of this study was Martin Gibala, Ph.D. who is the professor of kinesiology at McMaster University, Hamilton, Canada. Prof. Gibala and his team studied the effects of sprint interval training on cardiorespiratory fitness. Sprint interval training refers to short intense exercise sessions that last 10 minutes including the breaks that are taken for recovery.
Whereas, cardiorespiratory fitness means the ability of the cardiovascular and respiratory systems to pump out oxygen-rich blood to muscles. For the study, 12 sedentary individuals were made to climb three flights of stairs thrice a day with recovery breaks of 1 to 4 hours in between. Results showed that stair climbing improved their cardiorespiratory fitness. It was also found that the strength of these stair climbers was increased.
Stair Climbing As An Exercise
Taking the stairs is one of the most convenient forms of exercise. It also comes with a bunch of health benefits. You see, since climbing the stairs makes your heart beat rise, it betters blood circulation throughout the body. It also makes you push against gravity. Both of these effects of climbing stairs boost cardiovascular health.
If you’re looking to shed some pounds, know that stair climbing can be of aid here as well as it melts down calories. Moreover, it strengthens your muscles and joints by giving them a strenuous workout. The activity can also boost your immune system and a strong immunity is the best preventative measure when it comes to diseases and ailments, Stair climbing decreases your risk of heart disease, osteoporosis, hypertension, and diabetes.
Research shows that climbing the stairs can also boost your energy, both physical as well as mental. This form of exercise can also give your mood a boost as it encourages the release of endorphins which make you feel happier. However, if you have knee, hip or ankle joint problems, stair climbing may not be the best route for you. Stair climbing is also risky for patients of heart problems.