Stair climbing is a great cardio exercise that burns calories, develops muscle strength and stamina. If you transform this routine activity into a workout — at least 15 minutes every day — you will develop strong glutes, thighs, hips and abdominals and also lose weight
– Monojit Ghosh is a former gymnast and fitness trainer and gymnastics coach at Art Corner Gymnastics, Bangalore
Do it right
Warm up by slowly walking up and down a flight of steps. Follow up with 20 jumping jacks and spot jogging slowly, then fast for one minute.
Now, start climbing 15-20 stairs up and down for 10-15 minutes. First briskly, then slow down.
Keep your breathing steady throughout the exercise. It will spread oxygen to your muscles.
Maintain an upright posture to avoid strain on the lower back.
If you experience any type of sharp pain while climbing stairs, stop immediately.
If you need support, hold onto the railing when walking up and down the stairs.
During the workout, focus on proper knee alignment, to avoid knee or ankle sprain.
Sip water before, during and after the activity, even if not feeling thirsty.
Don’t be in a hurry. Take your time with this workout.
Use shoes with good grip.
Take short breaks.
If you feel dizzy, stop and take a break.
Warning
If you are suffering pain in your feet, ankles, knees, or hips or ligament tears, stair-climbing workouts are not for you.
Advantages of climbing stairs
Burns calories much faster than walking or running
Improves stamina, muscle tone and increases energy
Strengthens glutes and quadriceps
Doesn’t require training equipment
Temple stair climbing holidays
Many temples in India are sited on mountain tops. Family visits to such mountain temples can transform into a stairs-climbing holiday. Some suggestions:
The Talakaveri temple in Madikeri, Karnataka has 370 steps to climb.
The picturesque Kolli Hills Temple, Namakkal, Tamil Nadu, has 1,000 steps to ascend.
Tirupati temple in Chittoor, Andhra Pradesh, has 3,500 steps.
Also read: A stretch in time saves nine: Stretching exercises
