Climbing the stairs helps improve balance, strengthen your legs, and improve your cardiovascular health.
Image credit:
Caban Images / Caban / Getty Images
If you live in an apartment or high-rise house, you may be afraid to climb the stairs every day. Older people may also think that dodging stairs is less likely to trip or trip. But in reality, you can keep your balance as you grow older by just climbing a few steps.
“Although you can use the handrail to assist, climbing stairs is balanced because you need to balance with one foot when you push one foot and lift the other foot to the same or next step. Improves, “says Laura Flynn. A personal trainer based in Endres, CPT, California, working with seniors.
Standing on one leg (like climbing stairs) also helps to strengthen a variety of muscles, including the core, gluteal muscles, quadriceps, and calves.
But that’s not the only advantage of climbing stairs. Learn all the reasons to skip the elevator and climb the stairs.
How to safely climb the stairs
It is important to gradually climb the stairs and start small. Step into the lower steps and grab both railings, says Flynn Endless. If you can easily do this on a regular basis, you can level up.
“From there, go your way, stepping on higher steps, stepping on without grasping, alternating feet, repeating one foot over and over,” she says.
We also want to strengthen the muscles used to climb the stairs, such as the quadriceps, hamstrings, gluteal muscles, and calves, and focus on keeping up with exercise and balance exercises. Adding these exercises to your routine will lead to safer and more efficient stair climbing.
1. Build lower body strength
Climbing moves the hips, knees, and ankles, so the stairs help strengthen all the leg muscles, including the quadriceps, hamstrings, gluteal muscles, and calves, says Flynn Endless.
“Move the hip flexors when raising the legs. Gluteus medius. [smaller glute muscle] To maintain balance, adjust your lower back and abdominal muscles as you lean against the stairs and leg muscles. Especially when the heel is hanging from the step when climbing, “she says.
Age-related muscle loss can increase the risk of falls, so it is important to strengthen these muscles as you age. According to the Centers for Disease Control and Prevention, about one in four elderly people experience falls each year. However, with a solid support base, you are less likely to fall.
2. Helps maintain mobility
According to the National Institute on Aging, mobility is the key to maintaining your independence later in life. Simply put, mobility exercises keep your joints in top shape by moving them over their full range of motion. This allows you to do whatever you want, such as playing with your grandchildren on the floor or grooming your garden.
“Climbing the stairs requires the use of ankles, knees and hips, which can improve mobility. This is a fairly dynamic exercise that requires strength, balance and strength,” Flynn said.・ Mr. Endless says. “Climbing the stairs doesn’t really give you more flexibility, but you can move the range of motion you need to maintain the flexibility you need.”
3. It boosts your cardiovascular health
Even the most trained athletes have a reason to be throbbing when climbing stairs. Climbing the stairs is aerobic exercise. That is, it strengthens the heart and improves aerobic capacity.
In a study in January 2019Applied Physiology, Nutrition, and MetabolismA small group of sedentary adults quickly climbed the stairs three times a day, with a one- to four-hour break. After climbing 3 days a week for 6 weeks, these stair climbing “snack” or intervals helped improve cardiovascular health by reducing the average time spent climbing stairs over 6 weeks.
In addition, studies have shown that the benefits of cardiovascular fitness by climbing stairs are comparable to a mile of walking. Researcher in a small study in February 2017International conference on exercise, health and exerciseThose who climbed the 7th floor twice a day, 5 days a week for a month, and those who walked a mile on a treadmill for the same amount of time all showed improvement in aerobic exercise.
4. It improves bone density
Contrary to what many think, your bones actually get stronger with exercise.
According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, weight-bearing exercises such as climbing stairs work against gravity, adjusting to stress and strengthen bones. This helps prevent the risk of osteoporosis, which weakens the bones and increases with age.
