The role and precautions of climbing stairs every day

Nowadays, many people in cities live in high-rise buildings, so climbing stairs is a very common thing. However, some people choose to take the elevator to go upstairs just to be lazy, thus avoiding the exercise of climbing stairs. In fact, climbing stairs can also be used as a way to exercise the body, and there are many benefits to climbing stairs frequently. Today we will learn about the effects and precautions of climbing stairs every day.

Physiological effects of climbing stairs

(1) Improve cardiovascular function, strengthen the myocardium, enhance myocardial contractility and the blood supply capacity of the coronary artery system, improve myocardial blood circulation, and prevent and treat coronary heart disease.

(2) Improve the elasticity of the walls of the large blood vessels in the lower limbs, enhance the function of the venous valves in the lower limbs, and have a good preventive and therapeutic effect on varicose veins in the lower limbs.

(3) Improve lung function, increase lung capacity, improve lung tissue elasticity, improve pulmonary blood-gas exchange efficiency, thereby increasing blood oxygen saturation and promoting body metabolism.

(4) Develop lower limb muscle strength, strengthen bones, promote bone tissue metabolism, and prevent and treat osteoporosis.

(5) Improve the toughness of the soft tissue in the knee joint and increase the friction and pressure resistance of the soft tissue on the knee joint surface. If the amount of exercise is too great, the wear on the knee joint cartilage will increase accordingly.

Precautions for climbing stairs

(1) When running up stairs, the knee joint bears a heavy load. People with knee injuries and diseases should not participate in this exercise, otherwise it will be detrimental to the recovery of injuries.

(2) When going up and down stairs, you should control your pace and not go too fast to avoid falling. The appropriate speed should be controlled at 20 to 50 steps per minute. People with good physical strength and young people can go at a faster speed, while people with weak physical strength and the elderly can go at a slower speed. During exercise, stop and rest in time according to your physical condition to prevent excessive fatigue.

(3) Depending on your physical fitness and lower limb strength, you can exercise one step at a time or take several steps at a time. The height of the steps should be 14 to 15 cm, and the exercise time should be controlled within 5 to 10 minutes.

(4) Initial test: Stair runners have not yet mastered the body coordination and movement rhythm, so they should hold the guardrail while exercising. After a period of training and mastering the skills, they can exercise without the guardrail.

4. Suitable for people

It is suitable for all people who can complete the movements, but people with hip, knee and ankle diseases cannot participate in this sport.

This article will introduce in detail the effects and precautions of climbing stairs every day. Although there are many benefits of climbing stairs, if you have a knee joint injury, you are not suitable to participate in this sport because it is likely to induce the recurrence of this disease.