Stair Climbing to Good Health

Those of you who regularly read this blog know that I am always looking for ways to maximize the health benefits of exercise with the minimum of effort. I have written a number of times about interval training as a means of doing so in just a few minutes several times a week."High Intensity Interval Training for Fitness and Lowering Blood Sugar."http://notjustforboomers.blogspot.com/2013/04/high-intensity-interval-training.html Today, on his website, Dr.Andrew Weil, the holistic physician and guru, referred to a recent British study that showed that climbing stairs for as little as seven minutes a day can reduce your risk of developing heart disease by as much as 60%.

The best thing about this finding is that no special equipment or club membership is required. Walking up your steps at home or office can be an easy way to achieve that goal. Or, if you prefer, walking the steps at your local high school stadium also is an excellent way to get in your seven minutes.

A study by the University of Pennsylvania School of Medicine has shown that stair climbing burns 400 percent more calories than walking at two miles per hour. Those who are overweight can lose up to 12 pounds a year (one pound a month) by just climbing two flights of stairs every day. This assumes that the person does not increase his or her food intake.

Stair climbing, as we all know, is not easy.  But these studies make clear that the health benefits may be worth it.

Sources: www.drweil.com, www.thirdage.com/heart

Why You Should Consider High Intensity Interval Training Exercise

Several months ago, I referred to a study that showed the substantial physical and mental benefits of high intensity training. High Intensity Interval Training for Better Health. That type of training involves periods of 30-40 seconds of all-out cardio followed by an equal amount of rest. Recently, a study by the Montreal Heart Institute reaffirmed those benefits.  In a four month study of obese men and women, those who performed 30 minutes daily of interval cardio training such as cycling, not only lost weight, but also scored as much as 25% higher on cognitive tests.  According to Dr. Anil Nigam, MD, the participants in the study were getting more oxygen to their brains and using that oxygen more efficiently.

So, keep it pumping, but remember to also take it easy.