What are the advantages and disadvantages of climbing stairs often? At present, most residential buildings in the community have stairs, and some communities only have stairs without elevators, so many people have to climb stairs frequently, which is also a kind of exercise. So what are the advantages and disadvantages of climbing stairs often?

What are the advantages and disadvantages of climbing stairs often?

Enhance the function of body organs

Climbing stairs helps to enhance the functions of body organs, mainly heart and lung functions. Climbing stairs helps to enhance blood circulation and plays an important role in reducing static heart rate and heart rate recovery rate. In addition, in the process of climbing stairs, it can also help improve the oxygen carrying capacity, help improve the cardiovascular system of the body, and improve the vital capacity.

Climb stairs to keep joints flexible.

In the process of climbing stairs, continuous and effective exercise is mainly carried out on the knee joints of legs, which can effectively enhance the flexibility of joints and avoid joint stiffness, weak muscle strength and poor ligament strength.

However, in the process of climbing stairs, we should pay attention to: when going upstairs, the upper body leans forward slightly, knees are bent and legs are lifted, the forefoot falls in the middle of the steps, and then the support legs are pushed out to step up after stability; When you go downstairs, your body leans back slightly, your muscles relax, and your forefoot alternately falls in the middle of the steps. This can reduce the injury to the knee joint by climbing stairs.

Climbing stairs to reduce constipation

Climbing stairs can reduce constipation. Climbing stairs can effectively stimulate the abdomen and help enhance the function of the digestive system. The abdomen can accelerate the peristalsis of the intestine while continuously and repeatedly exercising vigorously, and effectively prevent constipation. If you have constipation, you can also treat constipation by climbing stairs and exercising.

Climbing stairs to improve sleep quality

Climbing stairs helps to improve the quality of sleep. This is because in the process of climbing stairs, the human nervous system is at rest, which can effectively relieve the nerve pressure and help improve the quality of sleep. People with poor sleep may wish to try to climb the stairs 1 hour before going to bed every day, and the intensity should not be too high to improve sleep.

Climbing stairs helps to lose weight.

Climbing stairs can help you lose weight, because climbing stairs requires great efforts from your legs and hips, which can exercise the muscles in these parts, accelerate the burning of fat and help you lose weight. When climbing stairs, we must pay attention to the persistence of time, which usually lasts for more than half an hour, in order to burn fat and lose weight better.

Disadvantages of climbing stairs

The main disadvantage of climbing stairs is that it is easy to cause knee injuries. When climbing stairs, the knee joint should bear 3-4 times the weight, which makes the injury worse. Moreover, when climbing stairs, the curvature of knee joint increases, and the pressure between patella and femur increases accordingly, which will aggravate the pain of knee joint.

In addition, climbing stairs is not suitable for everyone, such as people with joint diseases and female friends wearing high heels. Climbing stairs may cause injuries to the joints of the legs. In addition, the muscles are not relaxed after climbing the stairs, which is easy to cause radish legs.

What are the advantages and disadvantages of climbing stairs often? Two advantages

lose weight

Going up and down the stairs for 20 minutes every day can cost 202 yuan to open. About 25 kilocalories is a kind of exercise that consumes a lot of heat energy. If you persist for a long time, you can achieve the effect of losing weight.

Exercise cardiopulmonary function

Climbing stairs has the characteristics of low intensity, rhythm and long duration, which is equivalent to doing an aerobic exercise. Aerobic exercise means that the oxygen inhaled by the human body is equal to the demand during exercise, which is very beneficial to cardiopulmonary health, so long-term persistence is helpful to increase and improve cardiopulmonary function.

Exercise your legs.

When people climb stairs, they mainly rely on the muscles and joints of their legs for activities, so if they persist in climbing stairs, they can play a good exercise role in leg function, help to enhance the strength of human leg muscles and enhance the flexibility of leg joints.

abuse

It depends.

There is generally nothing too bad when climbing stairs, but when going down stairs, one leg has to bear twice the usual weight. If this action is repeated repeatedly, the possibility of joint wear will increase, leading to injury.

Secondly, the exercise of climbing stairs, for obese people with joint injuries, will lead to excessive physical burden, so the exercise of climbing stairs needs to be not only moderate, but also appropriate.

How many floors is better to climb stairs every day?

It varies from person to person.

Because climbing stairs is a sport with great disadvantages, if you climb too much, it will easily lead to knee and ankle injuries, so there is no clear rule for climbing several floors every day.

However, because everyone's actual physical fitness is different, it is suggested that people with good physical fitness climb about 10 floor every day, and those with poor physical fitness climb about 5-6 floors or less every day.

Do I need to warm up when climbing stairs?

Warm up.

Any exercise needs warm-up, because warm-up can make the muscles and joints of limbs move and improve the efficiency and safety of exercise, so climbing stairs is not a very intense exercise, but warm-up is still necessary to help reduce the chances of joint and muscle injury.

What are the advantages and disadvantages of climbing stairs often? First of all, the advantage of climbing stairs is that you can exercise, consume energy, lose weight and prevent obesity. In addition, climbing stairs can accelerate gastrointestinal peristalsis and prevent constipation. Third, stair climbing is an aerobic exercise, which can improve blood circulation and is good for the heart and lungs.

The disadvantages of climbing stairs are mainly the pressure and wear on the knee joint, especially for the elderly with joint lesions. Don't lift heavy things and take the stairs. When climbing stairs, you have to bear 3~4 times the weight of the knee joint, which will aggravate the injury of the knee joint.

Therefore, whether the elderly with osteoarthritis or synovitis can exercise by going up and down the stairs should be done according to their abilities. In addition, for women wearing high heels, try to avoid climbing stairs to avoid sprains.

Advantages and disadvantages of pregnant women going upstairs

1. It depends on the physical condition of the pregnant woman. If she exercises regularly before pregnancy and often climbs the stairs, she will climb the stairs in the early pregnancy and enter the second trimester after 26 weeks. However, if she doesn't have much activity after pregnancy, some pregnant women should pay attention to all aspects of the baby after pregnancy, pay attention to nutrition, reduce activities and avoid overwork.

If you don't exercise in the early pregnancy, you may have severe panting, which is not good, depending on her physical fitness. When climbing stairs, you should also walk slowly and exercise properly.

2, pregnant women should do more exercise, but pay attention to exercise, don't overwork, waist, abdomen violent twisting, kidney pressure posture should be prohibited, especially in the early pregnancy, easy to cause miscarriage, prone to premature delivery in the third trimester.

So if you want to participate in large-scale sports, you should choose moderate ones, such as traveling. In skiing, skating, mountain climbing, bowling and other sports, it seems that it is not advisable for pregnant women to climb stairs in the past, which will increase the pressure on the spine and hurt the knee joint.

Especially when expectant mothers go down stairs, it has a greater impact on the knee joint and is more likely to damage the knee joint. Therefore, if you live in a high-rise building and there is no elevator, you should try to reduce the number of times you go up and down the stairs.

What exercise does pregnant women do for their health?

1, Walking: Walking is good exercise for pregnant women. Walking on the quiet tree-lined road, shuttling among flowers, stepping on the rustling snow, facing the morning glow and the stars at night, your mood is particularly relaxed and happy, and a good mood is very beneficial to the fetus. When walking, the fetus will shake slightly, which is beneficial to nerve development and is the best prenatal education.

2, swimming: weight gain after pregnancy, spinal pressure is getting bigger and bigger. When swimming, all the weight of the body is borne by the buoyancy of water, so the pressure on the spine will disappear. Greatly relieved the backache caused by pregnancy. In addition, the blood circulation of placenta and uterus also reaches the best state during this time, which is beneficial to the oxygen supply of the fetus. Precautions: Hygiene of swimming pool and swimsuit.

3, soft exercises: by doing soft exercises, enhance the movement of waist and pelvic muscles. When preparing for delivery, it can relieve backache. Accelerate postpartum physical recovery.

4. Squat movement: "Squat" helps pelvic muscles to move and increase their elasticity.