If it is difficult to find an indoor fitness center or to do outdoor exercise, the easiest and simplest way to exercise is ‘climbing the stairs’. Climbing the stairs is an easy and simple way to compensate for the lack of exercise in daily life due to a decrease in the amount of activity.
So, is climbing stairs good for everyone?
Diet Effect of Climbing Stairs
Elevators are comfortable and fast, but emergency stairs can fill you up with momentum. In particular, there are few people on the stairs, so you can see high exercise effects in a short time without worrying about other people’s gaze. Climbing stairs for 10 minutes burns about 100 calories. Compared to walking at the same time, it consumes about 1.5 times more calories, so it is effective for dieting. It burns the same amount of calories as swimming at the same time.
Stair Climbing Strengthens Muscles and Balance
Climbing stairs can strengthen the most important thigh muscles. The thigh muscles strengthen the lower body and increase strength and endurance. In particular, if you strengthen the thigh muscles, the load on the knee can be distributed to the muscles. If you continue to climb stairs for a long time, it is good to develop a sense of balance.
Climbing stairs that put a lot of strain on your knees
If you have pain in the knee area or have had knee problems on a regular basis, continuing up and down stairs will have an adverse effect on your health. Normally, when going up the stairs, the load is three times your body weight, and when going down, the load on the knee is about 5 times. Therefore, even climbing stairs, which has excellent health effects, puts a great strain on the knee. In particular, the greater the knee bending angle, the greater the knee load.
who must avoid climbing stairs
People with weak knee cartilage or degenerative arthritis should avoid going up and down stairs. Going down stairs is usually more dangerous than going up. Going down the stairs puts a greater strain on the knee because five times the body weight is carried as a load.
Especially in postmenopausal women, the hormone secretion decreases, making the joints more vulnerable. It is important to build muscle strength before climbing stairs. Building muscles and then climbing stairs is the secret to good knee health.
By Kim Hye-won, staff reporter [email protected]
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