For a Short Bout of Exercise – Take the Stairs

 

To take the stairs or not to take the stairs… that is the question.

I was recently on jury duty, and the courtroom that we were in was on the seventh floor, so I rode up and down the elevator many times during the day, many days in a row. What I found interesting was that many of the people were riding the elevator up or down for one just one floor.  Definitely an opportunity missed…

In a recent study, British researchers confirmed that some exercise is better than nothing.

Researchers found that for sedentary people, even a few minutes of daily stair climbing – a vigorous but easily accessible form of exercise – can improve cardiovascular health.

Previous studies have shown that accumulating short bouts of exercise can make a difference; this one shows just how short those bouts can be.

Twenty-two sedentary college-aged women walked up 199 steps – more than you’re likely to find at home, but doable in a high-rise – in 2.25 minutes, a “brisk but comfortable” pace which shot their heart rates up to 90 percent of their predicted maximum.

They progressed from one ascent per day during the first week to six ascents per day, for a total of 13.5 minutes over the course of a day, during the sixth and seventh weeks.

By the end of this modest exercise program, the women were measurably more fit: Heart rate, oxygen uptake and blood lactate levels during climbing were reduced, and their HDL (”good”) cholesterol levels had increased.  Source: Preventive Medicine, 2000; 30, 4, 277-281 via acefintess.org

My husband has been on a stair climbing kick lately, because he is so busy at work, he has no time for the gym. He works on the 10th floor of his building, and takes the stairs up and down at least once a day. Now, I’m not saying that his weight loss is 100% because of the stairs (some of it is because his awesome wife only serves healthy food), but he has lost over 30 pounds in the last year or so.

Make a new rule – three flights of stairs or less, skip the elevator and hoof it.

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