By Franklin Delgado
Climbing stairs has become a practice recognized for its many benefits. According to Dr. Luis Rodríguez, pediatric pulmonologist consulted by Associated Press (AP), this activity not only works the legs, heart, and lungs, but its effectiveness is backed by research suggesting that just four minutes of stair climbing is equivalent to the exercise of ten minutes of brisk walking.
“They have kicked me out of almost all the hotels in the city,” he told AP Tom McGee, a 69-year-old market researcher who lives near Chicago, who began climbing stairs for exercise 20 years ago as part of an effort to quit smoking.
Climbing stairs has become an increasingly common practice in exercise recommendations, but it also has its drawbacks for practice.
Challenges when practicing
Despite its benefits, exercise enthusiasts face obstacles. Building managers often restrict access to stairs due to liability concerns.
This has led many interested parties to look for alternatives, since it is difficult for them to find available stairs.
Strategies to overcome obstacles
Climbing fans, like Carmen Erickson and Vivian Dawson, say APhave found creative ways to continue their activity. Their methods include finding hotels on higher floors or using parking lots.
The need to access stairs has turned this exercise into a social engineering activity.
Fight for access to stairs
Health organizations advocate for better stair access, citing that these areas present no more risk than other common spaces.
A 2018 study revealed that more than one million ladder-related injuries occur each year in the U.S., especially affecting women and older adults. These figures highlight the urgency of reviewing current access policies.
Climb stairs effectively and safely
To climb stairs safely and effectively, it is advisable to combine good posture, good grip and a controlled pace, avoiding distractions and heavy loads. Below I detail the most useful techniques, both for healthy people and for those who have some limitations.
Posture and basic movements
- Always climb up looking forward, with your head up and your eyes checking the immediate steps to avoid tripping.
- Keep your torso straight (without bending too much), resting your entire foot on each step and going up with one leg at a time, without rushing.
- Use a constant pace: breathe slowly and avoid running or climbing two steps at a time if you are not very fit.
Use of handrails and grabs
- Hold on to the handrail with at least one hand and, if possible, maintain two points of support (for example, two feet and one hand, or two hands and one foot) to increase balance.
- If you use technical assistance (cane, crutches), place your stronger leg on the step first, then the support, and finally the weaker leg; When going down the order is reversed.
Safety and fall prevention
- Keep your hands free; If you need to carry something, use a backpack, crossbody bag, or tool belt instead of carrying large or unstable objects.
- Avoid going up or down if the stairs are wet, slippery or poorly lit; Clarifies the passage of objects that could cause tripping.
- On ladders, do not use the last upper rungs and always keep your body facing the ladder, without leaning too much to one side.
Strengthening to climb stairs better
- Exercises such as supported squats, short lunges, and leg raises strengthen the thighs, glutes, and calves, making it easier to climb stairs with less effort and more stability.
- Walking daily and climbing stairs in an unhurried manner (for example, one more floor each day) improves cardiovascular endurance and coordination for the repetitive motion of going up and down.
You may also be interested in:
· An effective approach to reducing cravings involves at least one exercise session
· Myths and truths about creatine: what is its real scope?
· They warn that a vogue energy drink influenced the fatal cardiac outcome of a cheerleader
