Take the stairs whenever possible. Long periods of time sitting down can have a negative impact on heart health. If you have a flight of stairs in your home, this is great. Become a stair climber to break up the sedentary patterns. If you don't have stairs in your home, then take the stairs anytime you have a choice elsewhere. Stair climbing is a real way of working out. (my dream home with stairs so I can become a stair climbing pro).
There are a few stair climbers at the Y where I work out. Up and down, I don't know how many times, and yes it is a great way to get a work out. I am not a stair climber worker outer at the Y. In fact, climbing up and down stairs seems to have gotten more difficult for me lately, but yes, I do take the stairs whenever I can.
Stair climbing actually burns twice as many calories as walking and it engages a number of different leg muscles that include:
- the glutes in the buttocks
- the hamstrings and quadriceps in the thighs
- the gastrocnemius and soleus muscles in the calves
Stair climbing works your arm and shoulder muscles if you pull yourself up along the side rails. Stair climbing helps build muscle strength and new bone as well as strengthens your heart and lungs.
So how does stair climbing reduce the risk for heart disease?
Stair climbing lowers blood pressure and cholesterol levels, reduces stress levels and aids in maintaining a healthy weight.
Stair climbing is convenient as most stairwells are indoors which means you can get a stair climbing work out in any kind of weather, sunshiny days, rainy days or bitter colds, stair climbing is feasible. It is essentially free or you can buy a home stair climbing machine.
Start slowly and keep an even pace. Be sure to do stretching exercises after a stair climbing work out. Tight muscles can really cause a lot of pain as well as severe injury. There is a good stretch exercise report I ordered from Harvard Health. I do many of these after walking. They would be good for a stair climber as well. Stretching: 35 Exercises to improve flexibility and reduce pain.
Start slowly and keep an even pace. Be sure to do stretching exercises after a stair climbing work out. Tight muscles can really cause a lot of pain as well as severe injury. There is a good stretch exercise report I ordered from Harvard Health. I do many of these after walking. They would be good for a stair climber as well. Stretching: 35 Exercises to improve flexibility and reduce pain.
There are some risks that come with a stair climbing work out. The risks include:
- balance problems
- pain or weakness in shoulders, hips, knees, ankles or feet
- heart or lung disease
Advice is to always speak with your doctor before starting any type of stair climbing work out even it is just occasional to skip the elevators and take the stairs. I honestly think my problem with stair climbing is a combination of balance and weak knees, ankles and feet. I believe though with a little practice I could master this type of work out. I just prefer walking instead. (source: Harvard Health Newsletters)
Drink Life's Abundance Mineral and Antioxidant drinks instead of sugary sports drinks during any kind of work out. It’s delicious, refreshing and nourishing! I love this drink. It mixes easily with 16 ounces of water and you can give yourself one serving per day. Great for work outs.
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| Life's Abundance Minerals and Antioxidants Drink |
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We need minerals! Vitamins cannot work properly without them and they are absolutely vital to maintain our mental and physical well being. Since the body cannot manufacture minerals, they must come from our diet.
Life’s Abundance Minerals & Antioxidants drink mix is a delicious way to supplement your diet.
This unique mix is made with a variety of freshly harvested sea vegetables and contains approximately 74-plant based, naturally chelated, trace minerals. For an additional nutritional boost, it also contains antioxidants from 11 nutrient-rich super fruits like acai, cranberry, goji, maqui and pomegranate ... making this a high ORAC beverage blend. ORAC stands for oxygen radical absorbance capacity and it's a way of measuring the antioxidant level, which is important because antioxidants are essential to good health.
Unlike many liquid water enhancers made from chemicals, our formula is made with coconut water and aloe vera and it does not contain any added sugar, artificial flavors, colors or preservatives. The organic coconut water replaces electrolytes plus it is alkalizing, which helps to restore a natural pH balance in the body and counters the effects of an acidic diet.
Instead of giving you a sugar crash like most other “health” drinks, our Minerals & Antioxidants mix gives you sustained energy.
Give hydration a boost with Life’s Abundance Minerals & Antioxidants. In two delicious flavors, Cherry and Tropical Fruit, pour into a water bottle for a convenient, go-anywhere nutritious drink. Take it to the gym or give a bottle to the kids
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Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The information in this article is not intended to diagnose, treat, cure or prevent any disease. All health concerns should be addressed by a qualified health care professional. The article content is offered as a resource for healthier lifestyles.
