Tag Archives: walking up stairs

Skip the coffee, take the stairs to feel more energized

I am a great believer in the benefits of stair climbing. Check out my post 5 Reasons stair climbing is good for you to read much more about it. Here are some neat further benefits of this simple, but not necessarily easy, exercise that you can do in lots of places.

A midday jolt of caffeine isn’t as powerful as walking up and down some stairs, according to new research from the University of Georgia.

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In a new study published in the journal Physiology and Behavior, researchers in the UGA College of Education found that 10 minutes of walking up and down stairs at a regular pace was more likely to make participants feel energized than ingesting 50 milligrams of caffeine-about the equivalent to the amount in a can of soda.

“We found, in both the caffeine and the placebo conditions, that there was not much change in how they felt,” said Patrick J. O’Connor, a professor in the department of kinesiology who co-authored the study with former graduate student Derek Randolph. “But with exercise they did feel more energetic and vigorous. It was a temporary feeling, felt immediately after the exercise, but with the 50 milligrams of caffeine, we didn’t get as big an effect.” Continue reading

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How Good Are Mini Exercise Sessions?

A very commonly heard reason (excuse) for not exercising is I just don’t have the time. Everybody finds themselves working longer hours these days. That’s one of the explanations for the increased productivity we hear so much about. Businesses cut jobs and reallocate the work among the remaining employees. I get it. You are likely to be working longer hours now than you ever have in your life. But there are solutions for curtailed free time.

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One of the basic facts of healthy living that you need to know is that exercise is not optional. You need to do it. If you aren’t getting some kind of exercise, you are on a fast track to big time medical problems. Being overweight and under exercised is a prayer to an unkind god that will be answered in a way that does not make you happy.

One of the basic principles of healthy living is that you can break exercise up into smaller segments. Your body needs 30 minutes of exercise five days a week. Besides providing much-needed work for your muscles and cardiovascular system, exercise also helps to lower your LDL cholesterol (the bad one) and raises your HDL cholesterol (the good one).

You can break up your 30 minute exercise requirement into 10 minute segments three times a day and still get the benefit of 30 minutes of exercise.

Remember there are lots of ways you can do exercise without going to the health club. Park the car at the far end of the lot and walk the rest of the way to work, shopping mall or supermarket.

If you work or live in a high rise building, take the stairs for the last few flights. Stair climbing is a super exercise to get your heart going. You are using the big muscles in your legs to lift your body and pump your blood around your circulatory system. I have written a number of posts on the benefits of stair climbing: Stair climbing is good for you – Part One, Stair climbing is good for you – Part Two, Stair climbing is good for you – Part Three and Stair climbing is good for you – Part Four.

Get going on these mini exercise segments and remember to be kind to yourself. If you only get in two instead of three, do it again tomorrow. Two is better than none.

Tony

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Filed under aging, Exercise, HDL Cholesterol, LDL Cholesterol, overweight, Weight

Short Bursts of Exercise are Heart Helpful – Study

Short bursts of exercise like walking up stairs or doing yard work are excellent for warding off health problems like high blood pressure, high cholesterol and diabetes, according to an article in the Daily Mirror.

This is fascinating news to me as Chicago recently succumbed to winter with snow, ice and vicious cold weather here. Because of the weather conditions, I was unable to ride my bike outside and had to opt for the health club. The good news is that I got some welcome weight work done as opposed to just cardio on the bike. However, there was something about riding the exercise bike and pumping the rowing machine indoors that felt unsatisfying. I missed the fresh air and general sights and smells of the outdoors. So, this news about short bursts of more generalized exercise were heart healthy was music to my ears.

Maybe trips to the health club aren't as necessary as we thought

Maybe trips to the health club aren’t as necessary as we had thought …

NHS Choices said, “The news is based on the results of a cross-sectional study which suggested that even less than 10 minutes of moderate or vigorous activity, such as climbing stairs, ‘count’ and may be as beneficial as longer periods of exercise. Continue reading

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Filed under aging, blood pressure, blood sugar, calories, cardio exercise, cold weather, Exercise, Oleda Baker, senior supermodel, seniors, treadmills, Weight, weight-bearing exercise