Changes in the environment provide motivation to start something new. The season when horses gain weight. Autumn, when the cool breeze blows, is the perfect time to take care of your body, which is tired from the heat. One of the exercises that can be done effectively regardless of time, place, or equipment is climbing stairs.
It has been scientifically proven that just consistently climbing stairs in your daily life can bring great health benefits. According to a study presented at the European Society of Cardiology’s annual meeting last April, people who habitually use stairs reduced the risk of death from heart disease by about 39% compared to people who did not use stairs. The risk of death from all causes was also found to be reduced by 24%. It has also been linked to a reduced risk of cardiovascular disease, including heart attack, heart failure, and stroke.
Climbing stairs provides excellent exercise compared to walking on flat ground. This is due to the characteristic of moving upward against gravity.
“We know that just changing the incline or incline (the same effect as climbing a flight of stairs) puts greater strain on the heart, lungs, and body,” said Dr. Lawrence Spurring, professor of preventive cardiology at Emory University School of Medicine in the US, and told Yahoo! told Life. “This is why climbing stairs is a great way to improve your aerobic fitness,” he said. “If you take the stairs every time you get the chance, or climb a hill every time you get the chance, there are cumulative health benefits that come with it. “He explained.
Studies have shown that climbing stairs burns about 20 times more calories than walking on level ground. Even going down stairs burns about five times more calories because the muscles work to slow the body’s descent.
Professor Alberto Minetti, a physiologist and biomechanist at the University of Milan, Italy, who has conducted extensive research on human locomotion, including climbing stairs, recently explained mathematically to the Associated Press why climbing stairs burns a lot of calories in a short period of time. did it
“If you move 1 kilogram of body weight 1 meter horizontally, you burn 0.5 calories. Moving 1 kilogram of body weight vertically up stairs burns 10 calories. Therefore, vertical movement consumes 20 times more calories than horizontal movement.”
Professor Minetti, who qualified as a doctor but devoted his life to research rather than treating patients, said using your arms together when climbing stairs provides additional strength. He also recommended climbing while holding on to the handrail, saying that the handrail reduces the risk of accidents.
Australia’s Suzy Walsham, who has won the 1,576-stair climbing competition to the 86th floor observatory of the Empire State Building (102nd floor, 381m high) in New York, USA 10 times and is considered the best female expert in this field, declared, “There is a lot to gain.”
“For many people, running becomes more difficult as they get older,” she said. This is because the impact of running puts more and more strain on the joints. “But stair training is a great alternative,” he told The Associated Press.
If weight loss is not your goal, there are also studies showing that you can see health benefits by consistently climbing 5 to 6 floors (50 to 60 stairs) a day.
Experts explain that climbing stairs combines aerobic exercise and resistance training to increase your heart rate and strengthen your leg muscles, so it can have greater effects than regular aerobic exercise. It is also good for increasing basal metabolic rate and improving endurance and sense of balance.
When climbing stairs, keeping your feet in an 11-shape position and stepping forward with your feet is good for exercise effectiveness. However, it is safer for elderly people with poor balance to stand on the soles of their feet. Your back should be straight so that your upper body does not bend forward.
However, people with knee or ankle pain should avoid it. When going up stairs, a load of 3 times your body weight is placed on your knees, and when coming down, a load of about 5 times your body weight is placed on your knees. If a person with poor knee or ankle joints uses stairs, the condition may worsen. Even if your joints are in good condition, it is a wise choice to use the elevator when coming down.
Elderly people with heart disease, poor balance, or anemia are also at risk of accidents, so it is better to avoid them.
Meanwhile, climbing stairs is also a good indicator of overall health.
“If you feel like your ability to climb stairs is poor, especially in terms of your stamina or breathing ability, this is good information to tell your doctor. “This can be a clue to potential health problems,” cardiologist Professor Sperling told Yahoo Life.
Park Hae-sik, Donga.com reporter [email protected]
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2024-10-01 04:22:24