Having a healthy and beautiful physique is a goal for all of us. But how to achieve it? Experts recommend making the most of stair climbing throughout the day to improve your body shape.
Stair climbing is an internationally recognized exercise that provides great benefits for physical fitness. It is even encouraged to be practiced regularly, not only to help you maintain a beautiful figure but also to be especially useful in situations like fires or emergencies.
Regularly climbing stairs at least twice a day is a high-intensity exercise that can prevent metabolic diseases, improve cardiovascular health, boost energy levels and mood, help with weight loss, and tone your body. Of course, the more stairs you climb, the better, but typically 2-3 floors is sufficient.
When you go to the office, take the opportunity to use the stairs instead of the elevator if there are only a few floors. In the beginning, if you’re not used to stair climbing, you can hold onto the railing and move slowly, maintaining control. A study conducted over a span of 12 years found that people who climbed at least 35 floors per week had a 16% lower risk of death from any cause compared to those who climbed fewer than 10 floors per week.
Stair climbing is considered a vertical exercise that requires you to go up or run up, putting a strain on your muscles and body weight. This causes your heart rate and breathing rate to increase.
Stair climbing also engages the muscles in the posterior chain, such as the glutes and calves, as well as the hip flexor and toe muscles (critical for lifting your foot on each step). This leads to improved cardiovascular health, lung capacity, and calorie burning.
According to experts, relying on elevators in buildings (especially for low floors) makes people become “weak” and more prone to disadvantages in adverse situations. So, it’s best to actively climb the stairs as much as possible.
To climb stairs, you can prepare two pairs of shoes: one pair of high heels and one pair of flat shoes specifically for stair climbing. During break times, you can use the stairs in the office, especially when you need to think without the noise from your surroundings.
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