Best exercises: For better fitness, balance and lower blood pressure, start climbing stairs today

Health benefits of climbing stairs: Regular stair climbing has been shown to help lower blood pressure, a key factor in reducing the risk of cardiovascular diseases such as heart attack and stroke (Image: Canva)

Do you often opt for convenience over exertion? From hopping in the car for even the shortest trips to relying on elevators and escalators to reach your office, the art of using your legs as nature intended – for walking and climbing – seems to be fading into obscurity. Yet, by forsaking these basic forms of physical activity, are you unwittingly compromising your health?

Thanks to elevators and lifts, climbing stairs has become increasingly obsolete in your daily routines. However, recent studies suggest that it is precisely this overlooked activity that holds the key to unlocking better health and fitness. Research published in PubMed reveals that regularly using stairs engages multiple large muscle groups, activating all major leg muscles whether ascending or descending.

This engagement varies based on factors such as health status and stair height, with ascending stairs classified as vigorous-intensity activity and descending as moderate intensity.

Contrary to the belief that exercise must be performed in prolonged episodes, even short bouts of stair climbing - less than 10 minutes - can yield significant health benefits, as suggested by the 2018 National Physical Activity Guidelines. Studies conducted in various settings, from worksites to public spaces, have implemented strategies to encourage stair use, resulting in notable improvements in cardiorespiratory fitness, balance, blood pressure, adiposity, glucose levels, and cholesterol levels.

Check-out these health benefits of stair climbing:

Adiposity: With each step taken up the stairs, your body engages multiple muscle groups, burning calories and melting away excess fat. Over time, this consistent effort contributes to weight management and a leaner, more toned physique.

Balance: The dynamic nature of stair climbing challenges coordination and proprioception, thereby promoting better balance and reducing the risk of falls, especially in older adults.

Blood pressure: Regular stair climbing has been shown to help lower blood pressure, a key factor in reducing the risk of cardiovascular diseases such as heart attack and stroke.

Cardiorespiratory fitness: Stair climbing provides an effective cardiovascular workout, enhancing heart and lung health while improving your endurance and stamina.

Cholesterol levels: Stair climbing can have a positive impact on lipid profiles, helping to raise HDL (good) cholesterol levels and lower LDL (bad) cholesterol levels, thus reducing the risk of heart disease.

Glucose levels: Engaging in physical activities like stair climbing can improve glucose metabolism and insulin sensitivity, potentially lowering the risk of type 2 diabetes.

Before beginning any new exercise regimen, it is advisable to consult with your doctor, especially if you have pre-existing medical conditions or concerns.