Losing weight and longevity are the desires of many people. Walking is a very easy and highly recommended exercise, especially for women and the elderly. However, experts say that the exercise below, which only takes 2 minutes, is an effective weight loss exercise.
What is the 2-minute exercise?
Scientists at the University of Sydney (Australia) have conducted a new study that shows that just 2 minutes of high-intensity exercise every day, such as climbing stairs, can reduce the risk of premature death and support effective weight loss.
An analysis of over 70,000 people in the UK aged around 60 over a period of 7 years. Participants reported their level of physical activity per week and the scientists found that those who engaged in intense physical activity for only 15 minutes per week, equivalent to an average of 2 minutes and 9 seconds per day, had a lower risk of death compared to those who exercised for only 2 minutes per week.
Dr. Matthew Ahmadi, the author of the study, has shown that intense exercise for a short period of time, but regularly throughout the week, helps increase lifespan. And this intense exercise doesn’t have to be anything difficult, just climbing stairs. The study also revealed that non-exercisers had a 4% risk of death over the next 5 years. This rate dropped to 2% for those who exercised for 10 minutes per week and only 1% for those who exercised for 1 hour per week.
Climbing stairs has been evaluated by many scientists as a physical activity with many benefits for the body. Climbing stairs is also an easy exercise that can be done daily. You don’t need to take up space to climb stairs, you can do it indoors, in apartment buildings, or even at supermarkets and public places.
Great benefits of climbing stairs:
Improves cardiovascular health: When climbing stairs, we increase heart rate, blood flow, and provide more oxygen to the heart. This helps reduce the risk of cardiovascular diseases such as atherosclerosis, stroke, and heartache. Climbing stairs also helps control bad cholesterol and increase good cholesterol.
Supports weight loss: Climbing stairs is a very effective calorie-burning exercise. It helps burn fat and reduce excess belly fat. Climbing stairs also helps reduce fat buildup in the legs, making them firmer.
Good for blood pressure: People who regularly climb stairs also help regulate blood pressure better. Climbing at least 50 steps a day helps maintain stable blood pressure, reduce the risk of cardiovascular diseases, and increase muscle strength. When you climb stairs, your muscles are engaged and various muscle groups are trained, including the quadriceps, hamstrings, glutes, and calves, which helps strengthen these muscles and improve strength and flexibility. Climbing stairs also helps tone the entire body, increasing balance and stability. Therefore, this is one of the best leg exercises that you should do regularly.
Improves mental health and increases endurance: All types of physical activity are related to mental health, and climbing stairs is no exception. Climbing stairs helps regulate sleep and release endorphins, a type of hormone that creates a feeling of pleasure and can reduce stress, anxiety, and depression. Climbing stairs also helps increase muscle endurance and overall body endurance.
Tips for easily climbing stairs without taking up much time:
Instead of relying on elevators, make the effort to take the stairs. Choose shorter flights of stairs with even steps, avoiding high stairs, especially for older people. Take stairs with the same rhythm, avoiding alternating between high and low stairs during one training session.
Start with short workouts and gradually increase the duration, aiming for at least 15 minutes per day. During the workout, you can take breaks if you feel tired.
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