Walking is one of the best exercises for your overall fitness and health. It helps improve your heart health, strengthen your bones and also achieve your weight loss goals. While experts say walking 10,000 steps is ideal, as it helps you develop mobility and balance, climbing stairs can have the same effect.

A recent study, published in the medical journal atherosclerosis, It turned out that climbing 5 stairs a day or about 50 stairs reduces the risk of cardiovascular diseases like heart attack or stroke by at least 20 percent. Research also suggests that repeatedly climbing stairs leaves you with less energy, which is a time-efficient way to improve cardiorespiratory fitness and lipid profiles – especially for those who do not meet current physical activity recommendations. Unable to achieve.

“These findings highlight the potential benefits of stair climbing as a primary preventive measure for ASCVD in the general population,” said the study’s corresponding author, Dr. John F. Kennedy, distinguished chair of the HCA Regents and professor at Tulane University School of Public Health and Tropical Medicine. Lu Qi said. According to Dr. Lu, this is great, especially for people who often struggle to find time for fitness and can easily climb stairs.

The study also said that people who stopped climbing stairs every day during the research period had a 32 percent higher risk of heart disease than those who reported never climbing stairs. “This study provides novel evidence for the protective effects of stair climbing on ASCVD risk, particularly for individuals with multiple ASCVD risk factors,” Qi said.

how many stairs should you climb per day,

Experts recommend that you aim to climb three to six stairs per day (assuming each flight is 10 to 15 stairs) for good health goals. Previous studies have also suggested that climbing more than five stairs (or 50 stairs) per day may reduce the risk of cardiovascular diseases such as stroke, heart attack and even blood clots.

Why is climbing stairs a good way to stay fit and have a healthy body?

According to experts, compared to walking, climbing stairs is equivalent to a tough climb as it requires you to lift the body weight against gravity and is a high calorie burning exercise. It also helps build muscle strength as the exercise targets the quads, hamstrings, glutes, calves and core muscles.

While climbing stairs is a more intense activity than walking, you not only burn more calories but also save more time. Climbing stairs gets your heart rate up rapidly and is a great cardio workout that builds endurance.

Tips to Climb Stairs Effectively

So what to do if you don’t have stairs in your house? Well, there are plenty of ways to incorporate climbing more stairs into your daily life. So, if you work in an office or other type of building with multiple floors, you can use the stairs instead of the elevator. Other buildings, such as hotels, malls, airports, doctor’s offices, and hospitals, have stairs that are generally available for public use.

To get the most benefit from climbing stairs, experts recommend increasing the pace to strengthen your cardiorespiratory fitness. You can also try a stair climbing machine at the gym if you’re at a gym or invest in stronger fitness step ups and step-ups at home.

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