New Delhi: Weight loss is a process that requires not just discipline in terms of diet, but also perseverance. However, when you include physical activity in your daily routine by making small changes, you can not only aid weight loss, but also keep your body healthy in general.
One of the most effective ways to slip exercise into your daily routine is to walk whenever you can and take the stairs at home, in office, or at shopping complexes. Climbing up and down the stairs is a very effective workout, and can also help in burning calories.
How many calories do you need to burn for weight loss?
The answer to the question is subjective. How many calories you need to burn depends on how many calories you consume, how much physical activity is included in your routine, and what your lifestyle is. For people who consume fewer calories, they may use them all up in their routine activities, and may not need to burn a lot of them. For others who consume more calories, and have a sedentary lifestyle, including cardio exercises in their routine may be even more important in order to lose weight. According to Healthline, an average woman needs to consume about 2,000 calories in a day to maintain her weight, and 1500 calories per day in order to lose one pound of weight in a week. For men, the average consumption of calories stands at 2500 calories to maintain, and 2000 calories to lose one pound of weight per week. 2000 calories for women, and 2500 calories for men is the recommended amount of calorie intake. Therefore, if you consume the recommended amount of calories for weight maintenance, in order to lose weight, you have to burn about 500 calories in a day.
How many calories does going up and down the stairs burn?
According to reports, climbing up a stair burns about 0.75 calories, while climbing down burns 0.25 calories. If an average flight of stairs has about 20 steps, you burn 15 calories climbing up, and 5 calories climbing down. Therefore, in order to burn 500 calories in a day, you need to climb 33.33 flights of stairs or come down 100 flights.
However, climbing up or climbing down so many stairs is also not recommended, as it may not be healthy for your knees. A combination of various workouts like brisk walking, running, climbing stairs, jogging, etc can help in burning the right number of calories, and aid weight loss.