Climbing Stairs – Beats Jogging and It’s Quicker!

I want to encourage you – any time you need to go upstairs in a building – don’t take the elevator. Find the stairwell, and your body and mind will appreciate the few more minutes that it takes. This is a wonderful article about the huge benefits of regular stair climbing.
STAIRBy Nancy Bruning 

My most recent article was all about how you can use the steps and step streets in northern Manhattan as part of your fitness plan.

As a reminder, the reasons you’d want to climb stairs at every opportunity include: it’s a low-impact alternative to running; it builds muscles in your lower body; it improves your endurance; it increases your metabolism and helps burn fat; it’s efficient; and its’ free.

In this article, I’ll add a little-known surprising benefit that I didn’t know about until recently.

In case you haven’t noticed, we have lots of indoor steps too and that means we have a health club wherever there are stairs.

Why not take advantage of this convenient exercise tool—whether at home, at work, or at school? I often recommend this tactic to my clients who have trouble fitting formal exercise sessions into their busy lives, or can’t afford health clubs or don’t like them. You’d be surprised how easy it is to sneak in a couple of stairs here and there throughout the day. Because stair climbing is more intense than walking, and every little bit counts, you don’t need to do it for very long to reap the benefits.

For the past six years, The New York City Department of Health has partnered with The New York Chapter of the American Institute of Architects on a yearly conference, “Fit City.” Each year, key thinkers and practitioners discuss how we can make the city more fitness friendly. Part of the plan is to creatively re-think building design in order to encourage people to take the stairs whenever they can, instead of the elevator or escalator.

One recurring theme has been to encourage architects to design buildings with staircases that are located up front, and elevators towards the back (the opposite of what we have been seeing). They also could be more attractive to be in, with windows or skylights, or retrofitted with artwork and pleasant colors.

I remember one year, the staircase at fashionista Diane von Furstenberg’s new offices were presented—the hope was that by making the stairs an open design and decorating it with hundreds (thousands?) of Swarovski crystals, employees would be more likely to scamper up and down the staircases.

Dr. Karen Lee, Director of the Built Environment at the New York City Health Department, believes that, “Daily stair use is an easy and inexpensive way for people to incorporate physical activity into their life. Stair climbing is a vigorous activity that can burn more calories per minute than jogging. Just two minutes a day has been calculated to burn enough calories to prevent the average yearly weight gains seen in U.S. adults. ”

That’s pretty impressive!

According to Dr. Lee, “The NYC Health Department has been working with building owners and managers to get more stairs in buildings opened up for daily use. We also make available for free by calling 311 simple and effective signs that building owners and managers can post at elevators and escalators to encourage people to ‘Burn Calories, Not Electricity. Take the Stairs!'”

And it seems that simply posting the signs really works, according to Dr. Lee’s study, which was recently published in the American Journal of Preventive Medicine.

Signs were posted in three different types of buildings. Right after the signs were posted, stair use increased 9.2% at a health clinic, 34.7% at an academic building and 33.6% at an affordable housing site. At the health clinic and affordable housing units the signs were left in place, and increased stair use was pretty much maintained at a nine-month follow-up.

While delighted with these results of indoor stairs, Dr. Lee reminds us, “Additional opportunities in NYC such as outdoor street steps can also be incorporated into your daily routine when you encounter them or into an intentional exercise routine.”

In case you find climbing stairs to daunting for some reason, don’t worry—it’s also good for you to go DOWN the stairs. In fact, going down the stairs is actually better for you than going up—in some ways. Studies show that while climbing up stairs (or walking uphill) is a great way to get a cardiovascular workout and lower triglycerides, descending the stairs (or walking downhill) is a better way to help control blood sugar—which could help stave off diabetes, or contribute to controlling it if you already have blood sugar problems.

Going either up or down helps reduce LDL cholesterol.

Stuart Dean, a local yoga/qigong instructor, says, “Walking down stairs actually works the leg muscles in a way that is quite different from climbing stairs.” It has to do with the way the muscles are worked—simply put, going up they contract, going down they stretch.

Dean continues, “It seems that when you do stretch work you are engaging a very different set of neural pathways and calling upon a very different set of nutrients than you otherwise do. Science has a long way to go in understanding this but it seems that the chemistry underlying stretch work helps counteract and possibly prevent the breakdown of internal metabolism that results in some types of diabetes.”

He also points out that the injuries resulting when an older person falls often are ultimately fatal. “And stairs are often where those falls occur, especially when going down them. As it turns out, though, it is possible that the reason elderly people tend to fall down stairs is that they have not been doing enough stretch work. Ironically, then, it seems that the elderly should be practicing going down stairs!”

Dean offers some tips on going down stairs: Never have your hands in your pockets; always try to have at least one hand free; and if you are over 50, try to stay at least near the side of the stairs and the handrail if there is one.

So, if you have diabetes or if you are over, say, 50, talk to your health care provider about exercise that emphasizes stretch work (you might want to use the phrase ‘eccentric muscle contraction’ to get their attention, since this is what it is called in technical language).

Just for fun, if you start climbing stairs in earnest, you might like to know that many major cities hold tower running or stair race events in their most notable tall buildings, including the Empire State Building in New York.

And there’s an app called Monumental to track your steps and translate that into climbing a real Monument, such as Mount Olympus, and challenge your friends to compete. It then supplies you with views and allows you to share your achievement on Facebook and Twitter.

For more information and to download the NYC Department of Health sign to print and post in your building:

http://www.nyc.gov/html/doh/html/pr2008/pr033-08.shtml

Nancy Bruning has a master’s degree in public health, is a certified personal trainer, and is the author or co-author of over 25 books on health and fitness. Her next book, “Nancercize: 101 Things to Do on a Park Bench” will soon be published. She also is the Chair of the Friends Committee of the Fort Tryon Part Trust and leads “Nancercize” outdoor fitness experiences and weight loss workshops. Visit Nancy’s web site at www.Nancercize.net, hear her at www.blogtalkradio.com/Nancercize, or email her at nbfitinthecity@aol.com .

Thanks to Manhattan Times for this interesting post.

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The Slight Edge – So Easy to Do – So Easy Not to Do

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The slight Edge is all about doing little things every day that add up over time to become big things. The problem is this: these little every day things are very easy to do. They are also easy NOT to do. There lies the catch.

Jeff Olson makes a big point about how we in the USA as a society can let our health suffer the way we do. Obesity is rampant, as is diabetes. We are a lot more obese as a culture than we were 10 years ago. How can we do this to ourselves? We do it because we don’t have a system like “The Slight Edge” to slowly bring us back on track and into being vibrantly healthy again.

Without committing to small DAILY rituals that will make a big difference down the road, we will continue on our downward spiral and wake up when we are 50 or 60 and wonder if it’s too late.

It’s never too late to start the “Slight Edge.” There are a number of different angles you can tackle – exercise, junk food, more sleep, going to the doctor, etc. But don’t bite off too much to start with. Simply start with a simple thing like a decision to have a salad instead of a greasy cheese burger.

Now are you going to feel different right away. Probably not much, if at all. But what if you keep doing this “slight edge” day after day after day. Do you think in 3 months you will see a slight difference? I think so. I believe you will be feeling different too, with more energy.

It’s your body, your life, your health, and your decision. It’s my goal to assist you in getting fit and getting more healthy every week. I just turned 61 years old, and I think about these “slight edge” things a lot.

I will be sharing more of how I am using the “Slight Edge” and my struggles and victories. Please share what you are going through too.

The “Slight Edge” is in book form and also on CD.

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Bicycling to Work

Bicycling to work, huh? This summer I pulled out my old bike, and checked it out. It was still in excellent shape and the tires were just a little soft. I bought the bike about 20 years ago, and paid over $800 for it, so it is still a nice road bike – just not up to date! I filled the narrow tires up and checked the seat height.

I work 3.5 miles from home, so riding a bike to work is not that difficult. In fact, the more I got into riding, the more I wanted a “longer” ride to work.  I enjoy riding “too” work more than coming home. It is the added traffic at 5:00 p.m. that makes it more annoying and slower going.

One thing I am getting very excited about is bicycling a LOT more next spring and summer. There are bicycle clubs in most cities, and they sponsor rides almost every weekend.  To ride with them, you will be required to sign a release and you MUST have a helmet. If you join their club, you will only sign a release once a year.

The two biggest concerns I have about cycling at my age is my knees and my back.  These are the two biggest physical concerns for all cyclists. I will go into more detail about how I am trying to keep my back in shape for riding – in another post.

I wouldn’t go out and buy a new bike until you know this is what you really want to do. If you get half-way serious about biking, you should expect to pay around $1000 for a good quality entry – level road bike.

Too bad I live in Michigan and my bicycling is coming to an end because of winter. Now to get more serious about walking and maybe running – again!

Any bicyling wannabees out there, or bicycling nuts?

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Are You More Out of Shape at 50 than at 40?

I know in my heart, and in the way I feel if I am “fit”.  Staying fit is a challenge, and even more so, each year I get older. My mortality stares me in the face each time I pick up the Holland Sentinel, from the little town where I live, and view the obituary. It is almost shocking to see how many people in their 50’s are dying.

There are many reasons to staying fit, and I think the biggest one for me is knowing inside that I am a winner, that I can do what I set my mind to do.  It is not easy walking, running or riding a bicycle when it is cold out, or when I just don’t feel like it. I don’t like restricting my diet, and actively pushing myself to eat what is healthy.   Some very smart people have said that the way to build self-esteem is to be consistent in developing new habits that are positive.

This Fit In My 50’s blog is first of all a story of my challenges, and what I am going through to have a better life, physically and mentally.  It is also about you, because if you are over 50 – or ANY age, and you have a desire to get fit and stay fit, this blog is your story also.  Please chime in and let us know what your biggest challenge is to staying fit.

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