Week 2 Check-in: Benefits of Stair Climbing

Two weeks into my weight loss journey, and I'm feeling good. This week I lost another 3 lbs, making the total weight loss 11 lbs.

The first few days my weight either "stayed the same" or I lost only a "few tenths of a pound." Then I dropped a banging 3 lbs all-in-one-day; and the next day, I gained a pound back. There's no rime or reason to weight fluctuations but it can be a little disheartening to see the scale chug along like a train going uphill. It also kind of ruins your fantasy of becoming slim ... instantly.

Another triumph this week was when I came up with my Best Of Eating Plan. It's sort of a contract that lays out all the terms to guide me toward becoming lighter and healthier.

I must admit though, I've been a bit of a slacker when it comes to exercise. If I really want to have a tight little body, I'll have to step it up a bit. Speaking of steps, I've taken up stair climbing.

With my working a full-time job, attending college classes three nights a week, homework, and writing this blog and a newsletter, I have little time for running to the gym.

This means I have to get creative in order to fit exercise into my day. So I decided to join a friend of mine, Carla, at work, who began climbing stairs about a month ago.

Every work day at 10:30 am and 3:00 pm, we dash over to the stairs and briskly walk down to the sub-basement of our building and back up to our top penthouse floor. I must admit, going down 8 flights is easy, but coming back up is both an exhausting and exhilarating experience ... yeah, I made it!

Other benefits of stair climbing at work are you don't have to buy expensive equipment, you don't have to drive far, and it causes comradery. Two co-workers have now joined our little Stair Masters Club.

Here's some interesting statistics about stair climbing:

• According to a Swiss study covered on BBC World News, during a three month trial study of 69 participants, they were asked to use stairs exclusively at work. On average, their number of stories increased from five per day to 23. The benefits were participants' fitness improved, they had reduced body fat and a lowered blood pressure, and this translated into a 15% cut in the risk of dying prematurely.


• There is a strong association between stair climbing and bone density in post-menopausal women (Coupland et al. 1999).


• Duke University says stair climbing can help you achieve and maintain a healthy body weight.


• Stair climbing increases leg power and may be important in reducing the risk of injury in the elderly (Allied Dunbar Survey, 1992).


• When walking up stairs you exercise the gluteus maximum (your butt), hamstrings, gastrocnemius and soleous (calves), spinal erectors (lower back), and have a limited effect on your core.


• When walking down stairs the primary influence is on the quadriceps (thighs), hip flexors, peroneous (shinbone), and it also effects your core.


• A defeatdiabetes.org article stated, "Triglycerides were lowered only by walking uphill and glucose tolerance was most improved walking downhill.