Stair climbing is a low-cost, convenient way to exercise
In our fast-paced and hectic work life
It's essential for us to stay healthy
Compared to people who don't climb stairs
People who climb more than 5 floors (10 steps per floor) of stairs every day
Risk of atherosclerotic cardiovascular disease
Reduced by about 20%
But how do you get up and down the stairs correctly?
How to climb stairs without hurting your knees?
The small circle will take you to find out!
Chen Xingzuo
China-Japan Friendship Hospital
Deputy Chief Physician of the Department of Orthopedics
Just climb 5 floors a day and reduce your risk of heart disease by 20%!
In September 2023, researchers from Peking University published a study in the journal Atherosclerosis that compared with people who did not climb stairs, people who climbed more than 5 flights of stairs (10 steps per floor) had a reduced risk of atherosclerotic cardiovascular disease (angina, myocardial infarction, cerebral infarction) by about 20%.
The researchers analysed information from more than 450,000 participants, with an average age of 56. The study found that the intensity of stair climbing had a "U-shaped" relationship with the risk of atherosclerotic cardiovascular disease.
Compared with those who did not climb stairs, those who climbed stairs 1~5 times, 6~10 times, 11~15 times, 16~20 times and ≥ 21 times a day had a reduced risk of atherosclerotic cardiovascular disease by 3%, 16%, 22%, 23% and 19%, respectively. In addition, there is a similar relationship in coronary heart disease and ischemic stroke.
So how many floors do you climb every day have the most health benefits?
The study found that:
(1) 16~20 floors: People with a family history of atherosclerotic cardiovascular disease can climb 16~20 floors of stairs every day to benefit the most;
(2) 11~15 floors: People without a family history of atherosclerotic cardiovascular disease can climb 11~15 floors of stairs every day to benefit the most.
Stair climbing is a very good exercise to improve cardiorespiratory fitness, improve the body's oxygen uptake capacity, reduce blood lipids, blood pressure and strengthen muscles, which in turn can significantly improve cardiovascular health.
Many people are busy with work and life every day, and they don't have time to go to the gym or exercise outdoors, and choosing to climb upstairs when they go upstairs every day can play a role in exercising. According to researchers, stair climbing is a low-cost, convenient form of exercise that is essential for us to stay healthy in our fast-paced and busy work lives.
How to go up and down the stairs correctly
Go up the stairs correctly
【Action Steps】
1. The toes and knees are in a straight line, do not deviate significantly from the middle, the knees do not exceed the toes, the torso remains straight, and lean forward slightly;
2. The entire ball of the foot or most of the ball of the foot should be in contact with the step;
3. Lean forward and exert force on your thighs, but also on your hips, and push up your back legs at the same time.
【Attention】
Lean forward slightly, so that you can flex your hips slightly, and at the same time activate the muscles in your hips, which can relieve pressure on your knee joint. If you are worried that your knees are more than your toes, you can use your toes against the steps in front of you when you go up the stairs to ensure that your knees do not exceed your toes.
Go down the stairs properly
【Action Steps】
1. When going down the stairs, first let the toes hit the ground first to decompress the knees;
2. Then homeopathically transition to the heel.
【Attention】
Don't move too fast when going down the stairs, avoid knee sprains, and don't buckle or turn out the knee joint. In this process, the center of gravity of the body should not lean forward excessively, and the leg behind should be bent after sufficient support to form a coherent downward staircase.
Climbing the stairs doesn't hurt your knees, these 5 points to know!
Stair climbing is a "zero-cost" cardio exercise. Climbing stairs doesn't hurt your knees, some of the correct ways to climb stairs should be known:
1. Go upstairs and climb the stairs and go downstairs to take the elevator
The best way to do this is to go upstairs and take the stairs while going downstairs to take the elevator. When going down the stairs, the weight of the lower limbs increases, and the repetition of this action increases the amount of activity of the joints, and the intensity of compression increases dramatically, and the possibility of wear and tear on the joints increases.
2. It's best to warm up before climbing the stairs
Before climbing the stairs, the knee and ankle joints should be warmed up to avoid joint movement injuries. It is best to do squatting, standing up and other exercises in daily life to make the joints fully exercised.
3. Wear a pair of comfortable shoes when climbing stairs
When you want to climb stairs, change into comfortable shoes, which can reduce the reflex stimulation of the soles of the feet and reduce the force on the joints such as knees and ankles. If you are wearing high heels or ill-fitting shoes, it is still recommended to take the elevator.
4. Climb the stairs to control the speed and do what you can
Stairs climbing exercise should be combined with their own actual situation, different from person to person, and do what they can. For young people with normal cardiopulmonary function, it can be a little faster. For older people, it is possible to slow down appropriately. When you first try to climb a stairs, you should take it at a slow pace and gradually increase the length of time.
5. These two types of people are not recommended to climb the stairs on a daily basis
Although stair climbing is a good aerobic exercise, stair climbing is a weight-bearing exercise that increases the strain on your knees. It is bearable for normal people, but for "people with knee injuries" and "obese people", it may cause damage to the knees, and it is not recommended to climb stairs to exercise.
Health Tips:
1. Climbing only 5 floors a day reduces the risk of heart disease by 20%
People with a family history of atherosclerotic cardiovascular disease benefit the most by climbing 16~20 floors of stairs every day;
People who do not have a family history of atherosclerotic cardiovascular disease benefit the most by climbing 11~15 floors of stairs every day.
2. Don't do the 4 movements that hurt your knee by climbing the building
Mistake 1: Knee over toe when going up steps;
Mistake 2: Buckle your knees inwards when you go up the steps;
Mistake 3: Straighten up the steps;
Mistake 4: Landing on your feet or heels up and down the stairs.
3. Climbing the stairs does not hurt your knees, these 5 points should be known
1. Go upstairs and climb the stairs, go downstairs and take the elevator;
2. It is best to warm up before climbing the stairs;
3. Wear a pair of comfortable shoes when climbing stairs;
4. Climb the building to control the speed and do what you can;
5. People with knee injuries and obese people are not recommended to climb the stairs every day.
Source: CCTV Life Circle