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You don't have too much time to exercise, so you always try to incorporate exercise into daily activities, such as climbing stairs. So is taking the stairs considered exercise?
The answer is yes. Stair climbing is a testament to the fact that everyday physical activity has health benefits. Taking the stairs burns calories – about 65 calories in 15 minutes. Taking the stairs at a brisk pace or carrying heavy objects can also burn more calories. Here are 5 benefits of climbing stairs:
1. Stair climbing burns more calories than running
Studies show that stair climbing is considered high-intensity physical activity, burning more calories per minute than jogging. Climbing stairs uses 8-9 times more energy than sitting in one place, and 7 times more when taking the elevator. Not only when climbing stairs but going down stairs also burns energy. It is estimated that the average person will burn at least 0.1 calories per step up the stairs (so at least 1 calorie per 10 steps up) and 0.05 calories per step down the bridge. ladder (so 1 calorie for every 20 steps on the way down). Good news for those struggling with being overweight or obese: the heavier you are, the more calories you burn climbing stairs.
Leo cầu thang là hoạt động thể chất cường độ cao giúp đốt cháy nhiều calo
2. Climbing stairs reduces the risk of stroke
According to the results of the Harvard Alumni Health Study epidemiological study, with the participation of more than 11,000 men, physical activity such as climbing stairs can reduce the risk of stroke. For example, men who reported climbing stairs at least 20 times per week had a significantly lower long-term risk of stroke, adding to the benefits they received from other forms of regular exercise. .
3. Stair climbing improves heart health
Considered an intense form of exercise, stair climbing improves cardiovascular health, and, as a result, in the long run. Decades of research have shown that regular exercise improves heart health and prevents cardiovascular disease. Research also shows that regular exercise can increase a healthy life expectancy by up to 7 years.
Bài kiểm tra leo cầu thang là cách đơn giản nhất để kiểm tra sức khoẻ tim mạch
4. Stair climbing strengthens muscles
When you climb stairs, all the muscles of the legs, abs, along with the movement of the arms, not to mention the muscles of the back work together, making the musculoskeletal system stronger. Being physically active also boosts metabolism, which means more calories are burned (you can lose more weight), and in the long run, muscle mass increases and muscle tone improves. Research has also shown that climbing stairs also has a great effect on lowering blood sugar, which has implications for the prevention and control of diabetes. Additionally, improving overall musculoskeletal health can help reduce pain from arthritis, which is common in people battling obesity.
5. Stair climbing is a simple way to combat a passive lifestyle
A lot of research indicates that the sedentary lifestyle so prevalent in today's technologically advanced world is a major contributing factor to the global obesity epidemic. Taking the stairs whenever you can is a quick and easy way to break out of a sedentary lifestyle and add physical activity and movement into your daily life. The stairs are often right in front of us, so taking the stairs is a lot easier than going to the gym or to the sports field.
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References: verywellhealth.com, mayoclinic.org
