To stay in shape and reduce weight, you don’t necessarily need a gym membership, expensive equipment, or extensive training sessions. The best training equipment is sometimes already a part of your everyday routine. For example, one of the simplest and most advised practices for general health and longevity is walking. However, a minor change in your movement can have a significant impact if you’re trying to lose weight or burn fat.
Walking on steps instead of a level surface can significantly increase calorie burn in a shorter amount of time. Your body will be challenged in a new way by this straightforward change to vertical exercise, which can help you overcome weight loss plateaus and enhance your strength and heart health.
Why does walking burn fewer calories than climbing stairs?
Your body can move forward with less resistance when you walk on a level surface. In contrast, every step you take when climbing stairs requires your muscles to fight against gravity. This additional work greatly increases your energy use. Harvard Health Publishing presented statistics showing that climbing stairs can burn almost three times as many calories as walking at a regular pace.
This occurs because your body must repeatedly raise its entire weight upward. Your heart rate rapidly increases as a result of this vertical effort, which also forces your metabolism to work harder. For those who desire results but have limited time, stair training is an effective option because even a brief session can seem intense.
What are the benefits of stair climbing for muscle tone?
As an alternative to walking, which mostly increases endurance, stair climbing functions similarly to resistance training. The quadriceps, hamstrings, glutes, and calves are among the main lower-body muscles that are activated with each step. In addition to strengthening the hips and knees, this exercise tones the legs.
According to a study, stair climbing is especially advantageous for long-term joint and skeletal health since it increases muscle strength and bone metabolism. When people make climbing stairs a routine, they frequently feel firmer legs and better posture because of this muscular engagement.
Is climbing stairs beneficial to heart health?
There is more to stair climbing than merely weight loss. It is also beneficial for heart health. Even 30 minutes of weekly stair climbing can greatly increase cardiovascular fitness, according to research published in the Medicine & Science in Sports & Exercise journal.
According to another study, ascending around 50 steps a day, or five flights of stairs, may lower the risk of cardiovascular disease by over 20%. This study was published in Atherosclerosis in September 2023. Stair climbing strengthens the heart and lungs more quickly than moderate walking or vertical cardio.
Which is better, walking or stairs?
Walking is still a beneficial habit for joint mobility, stress reduction, and general wellness. Stair climbing, however, obviously offers greater efficiency if your objective is to lose fat and tone your muscles more quickly. Combining the two, using stairs for quick, intense exercises and walking for rest days.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
