Every year, on the second Wednesday of January, “Take the Stairs Day” is observed as an initiative to promote a healthier lifestyle – one step at a time.
In honor of this day, we’ve gathered five compelling reasons why you should choose the stairs from now on.
1. Strengthens Your Muscles and Improves Your Posture
When you climb stairs, you work against gravity, which strengthens your thigh and gluteal muscles more effectively than regular walking.
At the same time, your core muscles in the abdomen and back are engaged, helping improve your posture and potentially reducing back pain.
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If you want to challenge your muscle strength further, try taking two steps at a time. By extending your stride, your muscles have to work harder, increasing the effect.
2. Makes Your Heart Stronger
Climbing stairs increases your heart rate, providing natural cardiovascular training.
According to research, climbing five flights of stairs a day – approximately 50 steps – can reduce the risk of cardiovascular disease by up to 20%.
If you want to give your heart a boost in the right direction, stairs are a simple and effective solution.
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3. Strengthens Bones and Joints
Going up and down stairs can strengthen your skeleton and combat osteoporosis.
The weight-bearing impact of stair climbing helps the body produce new bone tissue, especially in the spine and hips.
Meanwhile, the small stabilizing muscles around the hips are trained, potentially preventing hip problems later in life.
4. Extends Your Life
Several studies suggest that people who use stairs daily live longer.
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For instance, British researchers found that individuals who regularly climb stairs have a 24% lower risk of dying from causes other than aging compared to those who don’t.
Even short periods of physical activity, like climbing stairs, have positive health effects.
If you want to increase your daily activity, stairs are an easy way to get more steps into your routine.
5. One Step or Two?
Is it better to take one step or two at a time?
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Experts agree: Two steps have a greater impact.
This is because your muscles work harder when you take longer strides, strengthening both muscles and joints.
Tron Krosshaugh, a lecturer at the Department of Sports Medicine at NIH, explained to Videnskab.dk:
“Larger ranges of motion result in a greater effect on the muscle, making it bigger and stronger. The muscle is forced to work harder, and more of it is engaged.”
However, you should adapt this to your fitness level and daily routine. For some, taking one step at a time is enough, particularly if you’re a beginner or have balance challenges.
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A Small Step Toward a Healthier Lifestyle
Choosing the stairs is a small change that can lead to big results.
Whether you take one step or two, it helps strengthen your body, improve your health, and extend your life.
So, next time you’re faced with an elevator or escalator, try opting for the stairs instead. Your heart and body will thank you for it!
This article is based on information from Dagens.no and Videnskab.dk.