Climbing the elevator is tempting and comfortable. But with little effort Take the stairs to climb a few floors This brings us closer to the World Health Organization (WHO) recommendation for physical activity: for adults, it recommends at least 150 to 300 minutes of moderate aerobic activity (or 75 to 150 minutes of vigorous activity) per week.
Most of us have The best tools To reach it without going to the gym, which we probably do not go often enough, because it takes dedication and time.
In connection with the holiday World Health DayOn April 7, it is important to remember that no great effort is required to achieve what WHO recommends, as a healthy activity level can be easily achieved by climbing stairs. Comfort is only the first step to overcoming.
Five reasons to use stairs more
Climbing stairs is a great way to reduce the activity of a few minutes on a work day, on the way home or to the mall. In addition, they are easy to use, do not require specific equipment and have the advantage Excellent in our health And general physical condition.
A habit to help us reduce the sedentary lifestyle that affects 36.4% of people over the age of 15 in Spain who are at high risk for obesity, diabetes and heart disease along with other health problems. Some of the key benefits of the steps are:
- Increases energy expenditure and helps burn calories: Research has shown that climbing stairs, which is considered to be an intense physical activity, burns more calories per minute than jogging at a slow pace. Studies have shown that climbing stairs consumes seven times more energy than using a lift. You can burn five to eleven calories per minute while climbing stairs and use about seven times more energy than in an elevator. Climbing two floors a day is equivalent to losing up to 2.7 kilograms of weight per year.
- Improves lung capacity: According to a McMaster University study, spending 30 minutes a week climbing or climbing stairs increases cardiorespiratory fitness, an important indicator of health associated with longevity.
- Improves heart health: As the Spanish Heart Foundation has acknowledged, a simple habit of adding health is to change the elevator on the stairs as it allows the heart to accelerate, which helps protect against high blood pressure and reduces the risk of heart disease. Climbing stairs for seven minutes reduces the risk of heart attack by 38%. Because more muscle groups are involved and we have to act harder than we were on a flat ground, this is an effective and time-efficient cardio workout.
- Strengthens muscles: We use the muscles of the legs, abdomen, back and arms when climbing stairs. In addition, it requires movement of joints such as the hips and knees, which helps increase flexibility. It provides flexibility, mobility and helps us reduce the risk of falling. By strengthening the leg muscles and joints, climbing stairs can also translate into better functioning in daily activities.
- Control your blood sugar: Climbing stairs and skeletal muscle actively moves and uses sugar for energy, so blood sugar levels will become more stable. This habit can also lower blood cholesterol levels, which reduces the risk of cardiovascular disease.
Choosing stairs instead of an elevator not only brings health and well-being, but also allows us to Save time. Studies have shown that climbing stairs instead of an elevator saves us about 15 minutes a day.
Which is better, up or down?
This is probably one of the questions we most ask ourselves when it comes to the actual benefits of using stairs. Both alternatives are good Because different muscles work. Ascending we activate the buttocks and quadrupeds; When we go down, we mainly use the quadriceps, whose function is to control the gravity of our body.
We can burn calories not only while climbing, but also while climbing stairs. It is estimated that an average of 0.1 calories are expended for each step (at least one calorie above every 10 steps) and 0.05 calories for each step (each calorie every 20 steps down).
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Source: El Diario
I’m an experienced news author and editor based in New York City. I specialize in covering healthcare news stories for Today Times Live, helping to keep readers informed on the latest developments related to the industry. I have a deep understanding of medical topics, including emerging treatments and drugs, the changing laws that regulate healthcare providers, and other matters that affect public health.
