Stair Climbing

Is the idea of regularly scheduled gym visits a bit daunting? Are you looking for a non-intrusive way to begin to increase your activity level? Use your body as your means of transportation!

In addition to walking, consider incorporating stair climbing into your routine. Taking the stairs will give you the opportunity for a cardiovascular workout, and it is good for the environment when your other options are elevators or escalators. Remember that Canada's Physical Activity Guidelines suggest that adults accrue 2.5 hours of moderate to vigorous activity per week, which can be accrued in as little as ten minute increments. This is a prime example of how something simple, like stair climbing, can fit into your overall fitness plan.

We often hear about the many benefits of increasing our physical activity levels. These include prevention of chronic conditions including heart disease, Type II diabetes, high blood pressure, osteoporosis, and hypertension; weight control; increase in or maintenance of bone density; increased psychological well being; reduction in chronic fatigue; increased joint flexibility; greater stamina, endurance, strength, and coordination; and, improved work performance.

In addition:

  • Stair climbing requires about 8-11kcal of energy per minute, which is high compared to other physical activities (Edwards, 1983).
  • Active stair climbers are more fit and have a higher aerobic capacity (Ilmarinen et al, 1978).
  • Even two flights of stairs climbed per day can lead to 2.7 kg weight loss over one year (Brownell, Stunkard, and Albaum, 1980).

If stair climbing is something you are interested in pursuing, you may wish to keep things challenging by working towards a climb to rival particular altitudes. Just remember that the flights you descend do not count toward your goal.

Beginner Challenges

  • Montagne Baldy 831.0 m
  • Sommet Du Ishpatina Ridge 643.0 m
  • Empire State Building 381.0 m
  • Rockefeller Center 259.0 m

Intermediate Challenges

  • Point 1392 (Cypress Hills) 1392.0 m
  • Mount Fairweather 4663.0 m
  • Mount Columbia 3747.0 m
  • Mount Nirvana 2770.0 m

Advanced Challenges

  • Mount Everest Base Camp 5303.0 m
  • Mount Kilimanjaro 5895.0 m
  • Mount Everest Summit 8850.0 m

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Organizational Health and Effectiveness
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