Regular exercise is essential for staying healthy. But in today’s busy daily life many people cannot find separate time for it. Some small everyday habits can help keep the body active, such as using the stairs in place of the lift. At home, at the office or in a shopping mall there is often a chance to go up and down by the stairs, and this simple habit can be an easy way of exercising.
Going up and down stairs exercises more than the leg muscles; it may also bring some benefit to the heart, the lungs and mental health. Various studies say that even brief physical activity such as climbing stairs can have a positive effect on body and mind. So what exactly are the benefits of using the stairs regularly?
What happens in the body on the stairs
When climbing stairs the body has to lift its own weight against gravity. The various muscles of the legs work harder and the heart rate rises. The activity therefore helps build both the endurance of the heart and the strength of the muscles.
A review of research published in 2023 found that a regular habit of climbing stairs has a positive effect on various measures of adults’ heart and metabolic health, among them physical fitness, blood pressure, cholesterol and how well insulin works. But the habit has to be kept up regularly to get these benefits.
Seven possible benefits of using the stairs
The first is that it helps the heart and lungs work better.
The heart rate rises when climbing stairs and the body’s demand for oxygen increases. Done regularly, this can help improve the performance of the heart and lungs. For people who spend most of the day sitting, it is an easy way to add some physical effort to daily life.
Using the stairs is not, however, a substitute for treatment of heart disease. People who already have heart problems should exercise on a doctor’s advice.
It can help control weight
Keeping body weight under control needs a balance between the calories taken in through food and physical effort. The body uses energy going up and down stairs, so the habit can support a plan to control weight.
But using the stairs alone will not bring weight down. A balanced diet, enough sleep and other physical activity matter too.
It strengthens the leg muscles
The muscles of the thighs, hips and legs work actively when climbing stairs, so regular practice can help build their strength and endurance.
Because each step has to be taken while keeping the body balanced, it may also help maintain ease of movement. But for people with pain in the knees, ankles or lower back, using the stairs may increase discomfort.
It may be good for blood pressure and metabolic health
Regular physical activity helps control blood pressure and keep the body’s metabolism healthy, and using the stairs can be part of that activity.
The 2023 research review found a link between regular stair climbing and improvement in some health measures such as blood pressure, blood cholesterol and insulin function. Results can differ from person to person, though. Those with high blood pressure or diabetes would do well to exercise as their doctor advises.
It can help lift the mood
Exercise is good for the mind as well as the body. A spell of going up and down stairs makes the body active, and for many people it can reduce the feeling of tiredness or fatigue.
A study published in the Journal of Cognitive Enhancement in November 2024 reported that after a short bout of stair climbing, participants showed improvement in mental flexibility, the ability to shift attention from one task to another. They also said they felt comparatively more energetic and happy.
The study involved 52 undergraduate students at the University of Otago in New Zealand, however, so there is no certainty that the results would be the same for everyone.
It helps cut down long periods of sitting
Daily physical activity can fall because of office work, study or sitting for long periods at home. In that situation, using the stairs in place of the lift makes it possible to move a little more during the day.
Even if a long session of exercise is not possible, the body can be kept active in small amounts at different times of the day. Alongside using the stairs, regular walking and the habit of not sitting in one place for too long are also important.
It makes room for exercise in little time
Using the stairs does not need a separate trip to the gym. If there are stairs at home or at the office, the activity can be fitted in between daily tasks.
A study published in the journal Medicine and Science in Sports and Exercise in 2017 reported that when healthy, inactive women kept up brief, vigorous bouts of stair climbing for several weeks, their heart and lung fitness improved. But the type and duration of the exercise used in the study were specific, so it should not be assumed that anyone will get the same result.
How long should you spend on the stairs?
There is no fixed amount of time that applies to everyone. The right duration and level of effort depend on age, physical fitness, weight and whether there is any existing illness.
Those just starting can first try climbing one or two floors slowly. Once the body is used to it, the time or the number of stairs can be increased gradually. Physical activity can also be increased by doing a little at different times of the day in place of one long stretch.
Care is needed when coming down the stairs too. Descending can be risky especially for older people and those with balance problems.
Who should be careful
Going up and down stairs is generally an easy physical activity, but it is not equally suitable for everyone. A few things should be kept in mind:
Using the stairs may increase pain for those with knee pain, osteoarthritis or problems in the joints of the legs.
Those with heart disease, uncontrolled blood pressure or serious breathing problems should take a doctor’s advice.
Special care is needed on the stairs for those with dizziness, balance problems or a risk of falling.
Stop at once if symptoms such as chest pain, unusual breathlessness or dizziness appear while climbing. If the symptoms are severe or do not pass, seek emergency treatment.
Do not try to go up and down fast from the first day. It is better to start slowly and build up speed in line with the body’s capacity.
Using the stairs in place of the lift is an easy way to increase physical activity in daily life. Doing so regularly can help improve heart and lung fitness, leg strength and mental freshness. But regular practice, a balanced diet and an active life overall are important to get the benefit.
The most important thing is to start with an understanding of one’s own physical capacity. Not everyone needs to climb the same number of stairs. Building the habit gradually, and listening to the body’s signals, will make room for more movement in daily life.
Source: Hindustan Times
বাংলায় মূল প্রতিবেদন পড়ুন · Read the original Bengali report