Climbing and lowering stairs is a good exercise to promote weight loss, tone your legs and fight cellulite. This type of physical activity burns calories, being a good exercise to burn fat while strengthening your thighs and buttocks.
However, to climb stairs safely, you must wear walking or running shoes, as they have good cushioning in the sole, which reduces the impact on the joints and wears comfortable clothing. In addition, it is important not to carry weight on one side of the body, as it is possible to avoid overloading a joint.
- In case of overweight.
- It is important to be careful when climbing stairs.
- And this activity must be accompanied by a physical education professional to avoid injury.
Climbing and lowering stairs contributes to the weight loss process as it promotes an increase in heart rate and metabolism, promoting fat burning and muscle mass gain. However, for this to happen, it is important to maintain a steady pace and do so with some intensity and frequency.
Initially, you can climb stairs at a slower pace and gradually increase it so you can burn more calories and stimulate blood circulation, which brings more benefits to the cardiovascular system and helps prevent diseases, such as heart attacks and strokes, for example.
In addition to helping with the weight loss process, going up and down stairs also has other health benefits, the main ones being:
Here are some important tips to make the most of the stairs: stay close to the handrail to hang yourself, if necessary, climb only one step at a time, don’t run down the stairs until you’re well prepared, don’t carry several volumes in your hands; do not use stairs with slippery floors.
While it’s an excellent weight-loss exercise, people with knee disorders such as osteoarthritis or chondromalacia should, for example, avoid using stairs as a form of physical activity. In these cases, the joint is damaged and there is usually weakness in the thigh muscles, which further forces the joint, which can make the situation worse.
Heart problems, such as arrhythmias, visual and respiratory diseases that interfere with the passage of air, are other situations in which the use of stairs is not recommended for exercise. In these cases, it is important to talk to your doctor before adopting stairs as a lifestyle or type of physical activity.
It may also be noted to climb stairs, especially at the end of pregnancy, as at this stage the woman becomes more unbalanced and may fall, causing damage to her health and that of the baby.