How many flights of stairs do you need to climb a day to be healthy? Try the 3×3 rule

How many flights of stairs do you need to climb a day to be healthy? Try the 3×3 rule

The workout we’re going to tell you about will be possible even for a person who doesn’t play sports.

“My nemesis is the ladder”, – so said everyone’s favorite dragon warrior from the cartoon “Kung Fu Panda”. But there’s really no need to be afraid of stairs. Climbing stairs is one of the most accessible types of motor activity to improve your health. And with the right inclusion of muscles, it will also improve fitness. Let’s find out how to exercise on the stairs.

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“The World Health Organization recommends that adults engage in moderate intensity physical activity for at least 150 minutes per week. Climbing flights of stairs on a daily basis can be an effective way to achieve this figure.”

How many flights of stairs should I walk up per day?

The number of flights of stairs you need to climb per day to stay healthy depends on a number of factors: fitness, age, general activity and exercise goal. The recommended activity level is, of course, different for everyone. It also depends on your goal.

Canadian Science Publishing has published a study according to which walking a certain number of steps per day can improve physical performance, endurance and overall health. This workout is not difficult even for people who lead a sedentary lifestyle. It consists of three short training sessions, including active descending and ascending 60 steps, which is three flights of stairs. At the same time, rest between approaches can range from one to four hours. Of course, you shouldn’t expect massive body changes after such exercises, but it’s definitely a great way to add activity to your routine without much effort.

Why is it beneficial to take the stairs?

Climbing stairs can bring many benefits to both your health and your overall physical condition. For example, stair climbing is an excellent cardio activity that improves blood circulation, increases cardiovascular endurance and reduces the risk of developing a number of cardiovascular related diseases.

Climbing flights of stairs is also included in strength training. It loads the muscles of the legs, glutes, bark and arms. It also improves overall tone and strength. In addition, it improves your body’s overall stamina, which will make you feel more alert in the long run.

Not to forget about the calories burned: intense and frequent stair walking will help you lose weight or keep your body in shape. By shifting not only back and forth, but also up and down, coordination and balance are improved.

There’s a quick trick for climbing stairs faster: work your arms more actively. They should be half-bent at the elbows and move dynamically along the body. This position allows you to keep the pace and control the body position, engaging and strengthening the shoulder girdle, pecs and triceps.

Is it worth performing the workout on stairs?

As for running on the stairs and performing exercises on it: the load is suitable only for trained athletes. If the body is not sufficiently trained, there is a large excess weight or the muscle corset is not developed, the exercise can lead to pain and even injury. Most often, stair running is used to prepare for climbing or mountain runs. Athletes alternate upward running with a calm descent: this format allows you to restore breathing and heart rate.

Walking, going up and down stairs is a great additional physical activity to increase energy expenditure and burn extra calories. However, in order to achieve optimal effect, it is important to climb stairs regularly and gradually increase the intensity and duration of training.