Well, what are the benefits of going up and down the stairs for our health? Come, see the answer in the following article.
The World Health Organization (WHO) recommends that everyone exercise at least 150 minutes a week. The total time can be divided into several sessions in a week, which is at least 30 minutes every day.
However, not everyone has the time to exercise every day. If you don’t have much time to exercise, try to work around this in another way.
One way is to get used to using access stairs in various public facilities, such as in offices, shopping centers, pedestrian bridges, or just up and down stairs at home.
Benefits of Going Up and Down the Stairs for Health
Based on several research results, people who diligently go up and down stairs every day can get the following benefits:
1. Strengthens the heart and lungs
Various studies have proven that the habit of going up and down stairs is beneficial for heart health. This activity is included in cardio exercises that can improve heart and lung function, so that the flow of blood and oxygen throughout the body becomes smooth.
As a result, people who often go up and down stairs will avoid the risk of heart disease and hypertension.
2. Strengthens muscles and bones
When going up and down stairs, muscles and bones throughout the body move actively, from the leg muscles, thighs, arms, to the back. This movement makes the muscles and bones become stronger and healthier. Bone density will also increase, thereby preventing the risk of osteoporosis.
Several studies have shown that older people who regularly exercise (including going up and down stairs) look fitter and can go about their daily activities independently.
3. Reducing the risk of stroke
A study says that physical activity, such as climbing stairs, can lower the risk of stroke.
In the study, it is known that people who get used to going up and down stairs 3-5 times a week have a risk of stroke by up to 30% lower than people who rarely exercise.
4. Control blood sugar
The habit of going up and down the stairs also turned out well applied by diabetics to get more healthy. This is because when going up and down stairs, skeletal muscle moves actively and uses sugar as energy, so blood sugar levels can become more stable.
In addition to maintaining stable blood sugar, frequent up and down stairs or regular exercise can also reduce cholesterol levels in the blood. This is good for preventing cardiovascular disease.
5. Maintaining brain health
Recent studies reveal that the habit of going up and down stairs can optimize brain health. The results of the study show that people who often go up and down stairs will experience brain aging slower than people who rarely go up and down stairs.
People who often go up and down stairs or exercise regularly also appear to be able to avoid senility, and have better concentration and memory.
6. Maintaining mental health
When going up and down the stairs, the body releases endorphins which give feelings of pleasure and calm. This hormone can also improve mood, so that makes you more focused and concentrated at work, and not easily stressed.
7. Lose weight
Doing regular exercise and physical activity, including going up and down stairs, can increase metabolism and fat burning. That way, the body’s fat reserves will be reduced. This effect makes up and down stairs as one of the good sports for weight loss.
In addition, regular exercise can also help increase stamina, so that the body is more fit and more powerful.
There is already plenty of evidence that shows that going up and down stairs is a good exercise for health. Therefore, let’s start getting used to going up and down the stairs to get these benefits.
How to Prevent Dehydration and Recover Energy after Climbing Stairs
Like exercise, going up and down stairs can make the body sweat. When sweating, the fluid level in the body decreases, so you feel thirsty, weak, and even feel a headache. These symptoms may indicate the body is dehydrated.
Not only quench your thirst, drinking water after climbing stairs is very good for preventing dehydration. In addition to water, isotonic drinks or ion water can also be an effective choice for replacing lost body fluids and electrolytes, as well as restoring energy after going up and down stairs.
One of the ingredients in isotonic drinks is ions or electrolytes. This content serves to replace electrolytes in the body that comes out of sweat. If you experience electrolyte disturbances, you can experience muscle cramps or tingling.
Isotonic drinks also contain carbohydrates to restore energy. But for those of you who want to reduce your calorie intake for weight loss, there are ion water products that have low carbohydrate content, so that the calories are low.
Now, you know, what healthy benefits can you get from the habit of going up and down stairs? If possible, from now on try to switch to using stairs instead of escalators or elevators while in the office or shopping center.
By getting used to going up and down the stairs, you can live healthier without having to take the time and spend more to the fitness center.