Walking is an accessible form of physical activity for everyone, which helps to improve health and maintain physical fitness.
The main types of walking are:
- Regular walking – a moderate pace to maintain activity.
- Nordic walking – improves posture and engages the upper body.
- Walking up and down stairs – increases endurance and strengthens the leg muscles.
- Race walking – an intense pace to improve the cardiovascular system.
- Walking barefoot – strengthens the feet muscles and improves blood circulation.
- Hiking in nature – combines physical activity and relaxation.
In this article, we want to focus on the benefits of walking up and down stairs.
Strengthening muscles. Walking up and down stairs is an excellent exercise for the muscles of the lower extremities. It helps to strengthen and tone the calves and thighs. In general, a significant number of muscles are involved when going up and down stairs.
Burning calories. Climbing stairs promotes intensive burning of calories, which helps to lose weight. During an hour-long workout, up to 500-600 kilocalories are burned, which is 100-200 kilocalories more than when walking on a flat surface. It is important to know that the energy intensity of walking down the stairs is approximately two times lower than when walking up.
Cardiovascular training. Walking up the stairs strengthens the heart and blood vessels, increases the heart rate and improves blood circulation.
Increased endurance. Daily walking up the stairs will help to increase your physical endurance and vitality.
How many steps up the stairs should you take every day?
The number of daily steps up the stairs depends on your goals and level of physical fitness.
- If your goal is to maintain health and physical activity, start walking up the stairs for 10-15 minutes a day. To begin with, the load should be moderate (2-3 climbs of 1-2 floors) and then increase their number over time.
- If you want to improve your physical fitness, climb the stairs more often. Try to exercise for 20 - 30 minutes a day.
- If your goal is weight loss, you will need more loads. Try to do longer and more intense sessions. But it is important not to overdo it and monitor your heart rate.
- To improve and train the heart and blood vessels, it is recommended to do at least 30 minutes of intense walking up the stairs. With high loads, you can walk up the stairs not every day, alternate with walking in the fresh air.
It is important to start with a level that matches your current physical fitness and gradually increase the intensity to avoid unnecessary stress and achieve maximum benefit.
Who is contraindicated in walking up the stairs
If you have one of the diagnoses below, you need to consult with your doctor.
- Ankle, knee, hip or back injuries;
- Varicose veins;
- Overweight;
- Musculoskeletal injuries;
- High blood pressure.
Remember!
- Do not overdo it, to avoid injury, increase the load gradually.
- Monitor your feelings, if pain or discomfort occurs, consult a doctor.
- Maintain a balance between walking on stairs and other types of walking.
- Do not forget about the correct walking technique and caution on the stairs.
