Exercise up and down stairs in the office is good for health

It's hard to find time to exercise when you're at the office. Going up and down stairs in the office is often considered a sport function because it is enough to train the leg muscles. However, is going up and down stairs enough to be considered a sport? How often does this exercise need to be done?

Going up and down the stairs turns out to be a sport, as long as …

Be thankful if your office doesn't have an elevator, but stairs. If you consider going up and down stairs a part of the sport, it turns out that this is true.

According to the Mayo Clinic page, going up and down stairs is one of the daily physical activity practices that have health benefits. At least going up and down stairs for 15 minutes can burn 65 calories of the body.

Increasing the speed when you go up and down stairs while carrying weights can burn more calories.

So, if you rely on going up and down stairs as a sports activity, there are a number of things that need to be considered.

1. Can and do not use handrails (railing)

You can use railings or not when exercising up and down stairs. Everything depends on your balance. It is possible that you want to go faster and still need balance.

Some are leaning on one railing to move faster. When you use railings to pull yourself from one rung to another, you are indirectly training your upper body.

2. Be careful in stepping the two steps

Exercise that is slightly more intense can burn more calories per minute. Taking two stairs at once can work out your glutes and the quadriceps of your legs.

If you decide to take two steps while exercising, don't forget to be careful. This is because it can increase the risk of injury. Therefore, you need to combine single-double step when exercising up and down stairs.

3. Swinging arms

If you are confident enough to maintain balance, you can swing your arms while exercising up and down stairs. This swinging motion not only trains hand strength, but also shoulder, chest and back muscles.

Walking down stairs can provide health benefits

Climbing stairs is more difficult than going down. Exercise up and down stairs can also train leg muscles.

As you go down the stairs, you also train your quadriceps muscles. This movement triggers contraction because the feet support the body on each rung. But have you ever felt, when you often go down the stairs there is a certain part of your leg that hurts?

In fact, this movement can strain the quadriceps muscles. However, the pain will be reduced when you often do the exercise going up and down stairs.

A study from Medicine & Science in Sports & Exercise, mentions that climbing stairs can have a positive impact compared to exercising climbing stairs. The study involved obese women aged 60-82 years who lack physical activity.

This type of aerobic exercise can be done 2 times a week, for 12 weeks. If done regularly, you can increase your flight hours. The participant's health changes that can be obtained include the stability of blood pressure, blood cholesterol, blood sugar, bone density, and fitness.

Now you know what to pay attention to when doing exercises up and down stairs and their benefits. Therefore, don't forget to do this as a routine daily physical activity.