Many people these days are suffering from obesity and overweight due to sedentary modern lifestyle and lack of physical activity. What to do for natural weight loss is a question that wonders many of us. Surely exercises are essential for weight loss. But To get the most benefit, one should try to get the recommended amount of exercise as per our age. Stair Exercises for Weight Loss is one of the best things that one can do at home. The health benefits of stair exercise to lose weight and physical activity are absolutely amazing. Read also Keto Diet Meal Plan for Beginners For Weight Loss
Walking Stair, The Best Stair Exercises for Weight Loss
Stair climbing/ Walking is the best stair exercise for weight loss. Whenever possible try to take stairs instead of escalator. We come into the mode of moderate lifestyle when we use stairs rather than being on sedentary side. Stair climbing adds more physical activity and movement to every days life. Try taking stairs into a habit. Stair climbing at work or home is a gold mind for dieting success helping us burn more calories around. So lets know why walking stairs helps in weight loss.
1. Burns More calories
Climbing stairs is an strenuous job and consumes more energy as we have to climb in incline position. When we climb high it requires more energy. When calorie consumption is more, the amount of calories burned is also more. We can burn 3 times more calories while climbing stairs than brisk walking. So Its a Good and easy calories burning workout so it helps in weight loss.
HOW MANY CALORIES DOES GOING UP AND DOWN THE STAIRS BURN?
According to the reports, climbing up a stair burns 0.75 calories, while climbing down the stairs burns 0.25 calories. Averagely if flight of stairs has 20 steps, we burn 15 k. Calories climbing up and 5 k. Calories climbing down. There by in order to burn 250 k. Calories in a day, we have to climb 16.5 flights of stairs or one down 50 times. In order to achieve the target of 250 k calories.
2. Boost Metabolism
Women naturally have more body fat than men. This way women’s metabolism is not as fast as men. Metabolism amounts to basal metabolic rate, which depends mostly on amount of muscle mass you have in your body. As stair climbing helps to build stronger muscles. This naturally speed up metabolism. More lean muscles mass means burning more calories. So climbing stairs is an added advantage to boost metabolism and finally in weight loss.
3. Easy exercise to lose weight
Stair climbing is an easy activity to perform. This activity requires least efforts when compared to other forms of physical activity. We don’t even need any specific training as we learn this activity since our childhood. It burns more calories rather than other cardio workouts. It is the most convenient form of exercise which reap greater results. The best part is it is actually cost free and requires no equipment’s.
4. Aids sound sleep
When we workout or do any strenuous activity its natural to feel tired and this tiredness in turn aids in sound sleep. Climbing stairs does the same and make sleep quality better. When stair climbing is combined with any other physical activity there are more chances of healthy weight loss.
Other Benefits of Stair Climbing
Along with more calorie burning and weight loss, Stair climbing has more health benefits
1. Targets Multiple Muscles
More muscles are in involved in stair climbing as compared to walking, jogging or running on flat surface . When we are moving on a flat ground only leg muscles are involved in it, while stair climbing works on glutes, quads and hamstrings. This is an effective way to get lean and fat free muscles.
2. Improves Balance and Stamina
When climbing stairs, the stabilizing muscles in our foot, ankle and the peroneal tendons all are engaged to maintain balance. Moreover, doing stair climbing everyday will make our stamina better. Initially, we may experience leg and muscle cramps, but eventually we feel energized.
3. Regulate Blood Pressure
Climbing stairs is good for heart health and to manage the blood pressure level. This activity helps to unclog the arteries and improve the heart rate and boost our overall health.
4. Good For Mental Health
When the body pumps blood , we get an adrenaline rush which boosts our mood. It is an excellent activity to reduce stress and anxiety.
5. Makes Boon Healthy
Stair climbing is considered a convenient and beneficial weight bearing exercise. When we climb stairs, our muscles and joints are under increased stress to build strength and thereby reduce the risk of falling. When we climb stairs we must concentrate on balancing our body. Another reason we should indulge because of positive impact on bones. As we age our bone mass starts declining. Stair climbing helps to increase bone mass, which is quite necessary for bone health thereby it reduces the risk of osteoporosis in later parts of life.
More Stair Exercises for Weight Loss
Here are some simple stair workouts which we can perform easily without much efforts but have a great impact on the overall core health and Weight Loss. Stair workout can be done indoor and outdoor and combined cardio and muscle exercises to burn fat and tone the body as well. Let us have a look at the various stair exercises which can be done easily yet very effective.
- Skater steps
- Stair lunge
- Step up
Skater Steps:
For this stair climbing exercise, firstly we need to stand in front of stair case. Then keep the right foot close to the corner of second step. Next, with the help of left leg, place it on the other side of fourth step. Basically we are altering the steps with the help of right and left leg. By following this, complete the entire stair case. We need to do two sets of this exercise to become effective. Along with alternating legs try to swing both the arms in order to increase the number of calories.
Stair lunge:
Lunges are quite effective Stair Exercises for Weight Loss as it targets our legs and buttocks. For this exercise we should stand on stair case in such a way that we should face the opposite side of staircase basically in reverse direction. Then we should move the right leg back, until it is placed on the step. During the start of exercise, inhale a deep breath and start to bend the knees. This exercise goes into proper way when our knees should not go as low as toes. This is an important step of lunges. As we come up, exhale and return to original position. As we inhale and exhale it counts as one lunge . We need to do at least 10 repetitions on both legs to get the benefit of it.
Step Up
For this exercise, keep your feet at the distance of shoulders and start looking at the stair case. Keep your posture straight and tighten the core the place the right foot on step. Inhale first and keep the posture right . For this exercise keeping the back straight is important. When exhaling back , right foot must bear the weight and the keep the left foot on the same step. Inhale and then return the right leg back to the position. 10 repetitions is effective for working on both legs. For more fitness tips do check our Instagram handle @beautifulyoufit
FREQUENTLY ASKED QUESTIONS:
Yes, of course stair climbing is a good work out because it is a type of cardio workout which targets muscles and helps to tone the body.
Well , this might be a tough question to answer . At least you need to climb 16 times to burn the calories which will be up to the mark workout.
Yes we can lose weight by climbing stairs but along with it we need to combine it with other exercises to prove it more effective for weight loss.
We shouldn’t make it a habit not only for stair climbing but for any kind of exercise . Always try to switch workouts for better results.
