Ways to Boost Your Activity Level: Stair Climbing Work Outs

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.

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)

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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.