For those who reside in high rise apartments, you have the easiest access to one of the best fitness equipment ever created, and it is entirely free to use! Your way to better health can be derived from the stairs right outside the doorstep!
There are many benefits associated with climbing stairs :
More calories burnt than regular jogging or brisk walking
Climbing stairs is said to burn 2 times more fats than jogging and three folds more than mere walking.
Rain or shine, the stairs will always be readily available for you.
Tones muscles and burns fats
A good mix of aerobic and anaerobic exercise that result in burning of fats and toning lean muscles.
Improves the core muscles
Climbing stairs require balance as the body weight is being shifted from one limb to the other. This helps improve the core muscles around the abdominal and lower back which essentially serve as stabilizers for the body.
Improves Cardiovascular health
A great cardio exercise that can strengthen the heart.
Protects the knees
Upward Stairs climbing creates less impact on the joints than what jogging would.
Stairs Climbing Workout Regime
- Always engage in upward stairs climbing only. Downward descend takes only a fraction of the effort and there is a higher chance of slip, trips and falls while descending those steps.
- Start off by making an effort to forgo the lift and climb up to your doorstep as often as possible.
- Do not push yourself too hard to achieve maximum results in the first few tries. If fatigued, take the lift for the remaining journey up
- If you stay on lower floors, you can climb up as high as you can and take the lift back down to your level.
- Remember to try to make this a daily effort!
- Once confident and accustomed, you can try to climb to the highest level and take the lift down, repeat within the time frame you have set yourself (eg. 20 mins)
- Always seek a certified healthcare professional before starting the regime, especially if you have joint issues.
- Ensure that you wear shoes that do not have worn out soles to prevent slips and trips
- Always start slow and gradually increase the intensity as you
By : Alvin Ho
B (Eng), MBA, Certified Allied Healthcare/Fitness Professional (EIMS), Master Fitness Trainer / Fitness Nutrition, Resistance & Endurance Training Specialist (NFPT)