Fitness Month Tip #2:
The Stair Challenge: How Many Stairs Did You Climb Today?
It’s that time of year again. Time to challenge yourself to climb the stairs – both up and down – to improve muscles and to get you heart and lungs working for you. Last year we initiated a walking challenge and gave away free pedometers. This year, I encourage you to challenge office mates and start your own walking team. Log on to America on the Move at www.americaonthemove.org for information on how to start your own team, log miles, and cheer on teammates. Anyone can do it!
As a reminder: Lifting our body against gravity while climbing stairs is one of the best things we can do to strengthen our heart, muscles and bones. While we live in an age where it is easy to say there is no time for exercise, the steps all around us serve as an inexpensive and effective way to add physical activity into our day.
- Stair climbing requires 8-11 kcal of energy per minute, which is high compared to other physical activities.
- Stair climbing can improve the amount of 'good cholesterol' (HDL) in the blood.
- There is a strong association between stair climbing and bone density in post-menopausal women.
- Stair climbing increases leg power and may be an important priority in reducing risk of injury from falls in the elderly.
- Stair climbing can be accumulated over the course of the day, making a significant contribution toward the suggested 30 minutes of daily physical activity.
- A significantly lower risk of mortality is indicated in studies where participants climbed more than 55 flights per week.
- Even two flights of stairs climbed per day can lead to 2.7 kg weight loss over one year.
Consider taking to the stairs this week to increase your physical activity. You might be surprised to see how this small change can significantly impact your fitness level. Start out by taking the stairs whenever you are going between only one or two floors or take the stairs whenever you are descending between floors and then add ascending the stairs as you increase your stamina. Whether it’s the stairs or level ground, every step counts!
Health Tips provided by the California Task Force on Youth and Workplace Wellness (Wellness Task Force). Senator Tom Torlakson, Chair.
