10 Proven Benefits of Climbing Stairs You Don't Know (No-one Knows 4, 9 )

Whenever I visit any gym, I prefer to take stairs then elevators, many times, my gym partners asked me about the benefits of climbing stairs.

Does it really help to reduce weight loss or increasing stamina?

I believe, climbing a stair is a best exercise you can do anywhere, anytime with different intensity. All you need is interest to climb again and again.

Climbing stairs will not only help you to improve your physical but also improve your mental health.

In this article, we’re going to see about 10 amazing proven benefits of climbing stairs which work on any type of diet plan, body composition. After reading this article, LIKE ME, you will ditch the elevators and climb stairs.

1. Reduce Mortality and Death Rate: The Harvard Alumni Study found that men who average climbing at least eight flights of stairs a day enjoy a 33% lower mortality rate than men who are sedentary — and that’s even better than the 22% lower death rate men earned by walking 1.3 miles a day.

2. Stair climbing delivers these benefits by improving our cardiovascular fitness. It's officially classed as a 'vigorous' form exercise and burns more calories per minute than jogging. It also raises your heart rate immediately thus maximizing your cardio benefits.

3. Increases core muscle strength: Climbing stairs is a great way to amp your core muscle strength. — glutes, hamstrings, quadriceps, abs and calves to exercise and thus tones your body better. It may be an important priority in reducing the risk of injury from falls in the elderly.

4. Produce happy Hormone: A study from science direct While climbing stairs, your body produced following hormone which consider as a happy hormone.

Mainly:

• Exercise increases the capabilities of your central nervous system's motor capabilities...it adapts to what you do and generates new pathways to make it easier in the future
• Exercise causes more capillaries to be formed allowing more blood flow and volume to the brain
• Exercise increases the size of your hippo campus -- which is important for short term memory and stress management.
• Exercise immediately releases dopamine, beta-endorphins, and takes up serotonin making you feel rewarded

5. Best than other cardio exercises: From the Harvard Health Publication Stair climbing can be accumulated across the course of the day, making a significant contribution to the recommended 30 minutes of daily physical activity. So, if you don’t want to do workout then just climb stairs.

6. Stair climbing requires about 8 - 11kcal of energy per minute, which is high compared to other moderate level physical activities. Even two flights of stairs climbed per day can lead to 6 lbs. of weight loss over one year.

7. Best Calorie Burner: I believe this is the easiest way to lose weight, and the biggest advantage is that you’re saving money and time as well. While you climb a stair, you will burn an average of 0.17 calorie per step and between 200 to 400 calories at the end of the day.

8. Research published in the European Heart Journal has found that by using the stairs the participants in their research averaged the following quantifiable health benefits:

• They lost 1.7% of their body fat
• The average waist circumference reduced by 1.8%
• They had a reduction in blood pressure of 2.3%
• Bad LDL cholesterol fell 3.9%
• The biggest improvement was with lung capacity which went up by 8.6%

So, if this candidate achieves these results then you can do also with proper diet and regular climbing stairs.

9. Strong your Limbs & Knees: Climbing stairs will increases strength in your lower limbs. If you have strong limbs, it will reduce the risk of injury if you fall and will reduce recovery time. This also means it is likely that you will stay mobile for longer.

10. Nothing to Pay: Last benefits but most important one is that it cost nothing, NO! gym membership or club fees, No! clothing... it’s just you, So, try to climb as much as stairs you can.

Final Thoughts

Remember, climbing stair require nothing so it gives you literally no excuses to skip workout because you can find stairs in all the building in the world. So, stop taking elevators and climb stairs every day.

Let me know which one will you prefer after reading this article and if you’re climbing stairs everyday and have benefited from that I would love to here from you.