What are the advantages of climbing 50 stairs every day?

Climbing stairs is the distress of urbanites living in high-rise buildings, but it has the function of fitness, which is probably unexpected for urbanites who have no choice but to choose high-rise rooms.

Health diagnosis

Climbing stairs is several times bigger than walking or running on the flat ground. It not only has the function of running and jumping, but also has the function of resisting the gravity of the earth and benefiting the human body. According to the measurement, a person spends 1 1,000 kcal/hour sitting, 200 kcal/hour walking, 550 kcal/hour swimming and 1 1,000 kcal/hour running stairs. Such a large energy consumption is a "panacea" for losing weight and bodybuilding.

1. Climbing stairs can enhance cardiopulmonary function, make blood circulation smooth, keep cardiovascular system healthy and prevent hypertension.

2. Climbing stairs consumes a lot of calories, which can play a very good role in hindering the formation of obesity. According to estimates, in the same time, climbing stairs consumes twice as much heat as playing badminton, four times as much as playing table tennis and three times as much as walking, which is basically the same as climbing mountains.

3. Climbing stairs often helps to keep joints flexible, avoid ossification and enhance the strength of ligaments and muscles. There was an eight-year follow-up survey, in which 26 56-year-old subjects with basically the same physical condition were selected. The results show that none of the 26 people who have been climbing stairs has leg joint disease, healthy muscles and strong steps. Another 26 people did not participate in sports, 12 people felt cold and numb in their legs and could not walk. 14 people have arthritis and stiff joints.

Climbing stairs consumes a lot of energy, which makes people hungry easily, increases appetite and enhances the function of digestive system. In addition, due to repeated abdominal exertion, intestinal peristalsis is aggravated, which can effectively prevent constipation.

5. Climbing more stairs can make the nervous system in the best rest state, which is beneficial to sleep and avoid anxiety. Scientists selected 20 company employees (32 years old) with basically the same physical condition for follow-up test. 10 insisted on climbing stairs for two years, and no one had insomnia and neurasthenia. Of the 10 people who don't climb stairs, 7 suffer from insomnia and neurasthenia. As a fitness method suitable for all ages, climbing stairs is not affected by weather changes, and it doesn't take too much time or pay a penny.

Of course, we should participate in this sport scientifically, according to our abilities, step by step, and not rashly, especially those with injuries and inflammation of knee joints, ligaments and soft tissues, which are not suitable for this sport.

Cultivate good habits

Climbing fifty stairs every day is actually very simple. If your office is on the 10 floor, you only need to take the elevator on the 7th floor. You can climb slowly or quickly, as you like, as long as you can breathe more and exercise your heart and lungs to make your pulse beat to 140 or 160. However, if you feel dizzy or uncomfortable, you can slow down. Exercise is not pain, but keeping the body in the best condition, so that the spirit and mood will be very comfortable.

Life tips

Because when going down the stairs, one leg has to bear twice the usual load, and repeating the same action will also increase the pressure on joints such as the knee joint. Therefore, there is a saying that "going upstairs for fitness and going downstairs will hurt your health". So, what should we pay attention to when climbing stairs for exercise?

When climbing stairs, there is pressure and donation to the knee joint, but you don't have to worry too much because of choking.

Climbing stairs to exercise, we must first combine our own actual situation. Middle-aged and elderly people have different degrees of osteoporosis, and some obese people have greater pressure on the knee joint. So these people must master the relationship between speed and duration. At first, the speed should be slow. If you persist for a period of time, you can gradually speed up or extend the time, but not too violently, otherwise it will increase the burden on the heart and lungs. If you find discomfort when climbing stairs, you should stop exercising immediately. It is particularly important to note that people with old knee injuries should try not to climb stairs. At the same time, we should master the correct exercise methods. When going downstairs, in order to prevent the pressure on the knee joint from increasing, the forefoot touches the ground first, and then the whole foot touches the ground to cushion the pressure on the knee joint. After climbing the stairs, you can massage your knees locally. Usually, it is best to do squats, stand up, static semi-squats and other exercises, so that the knee joint can be fully exercised to prevent stiffness.

—— Quoted from Master of Disease Prevention by Yanbian People's Publishing House.