Is it feasible to climb stairs in the morning to lose weight

Climbing stairs in the morning to lose weight is feasible, as it helps burn calories and enhance cardiovascular function. Climbing stairs is a moderate intensity aerobic exercise that mainly promotes fat metabolism through lower limb muscle groups, and can achieve weight loss effects with dietary control. When climbing stairs, the quadriceps, gluteus maximus, and other major muscle groups continue to contract, consuming 300-500 calories per hour, which is equivalent to the energy consumption level of jogging or cycling. The difference in step height can increase exercise intensity, elevate heart rate to the fat burning range, and long-term adherence can improve basal metabolic rate. During exercise, it is necessary to keep the body slightly forward and the entire foot on the ground to avoid excessive forward extension of the knee joint. It is recommended to choose a well ventilated stairwell during non peak hours, with an initial duration of 10-15 minutes each time, gradually extending to 30 minutes after adaptation.

People with a large weight base or knee joint lesions should choose carefully. When climbing stairs, the pressure on the knee joints can reach 3-5 times body weight, and obese individuals may exacerbate joint wear. It is recommended that individuals with a BMI exceeding 28 or those with knee arthritis or meniscus injuries switch to low impact exercises such as swimming and elliptical exercises. Continuous joint pain or swelling after exercise should be stopped promptly and evaluated with medical attention.

It is recommended to alternate climbing stairs with other forms of exercise to avoid muscle imbalance caused by a single movement. Warm up and stretch for 5-10 minutes before and after exercise, with a focus on moving the ankle and hip joints. During weight loss, it is necessary to ensure daily protein intake, supplementing 1-1.5 grams of protein per kilogram of body weight, such as chicken breast, egg white, etc., to help maintain muscle mass. At the same time, maintaining a regular daily routine and sufficient sleep, insufficient sleep may affect leptin secretion and hinder weight loss.