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Climbing stairs can help with weight loss, but it requires a certain level of exercise intensity and duration. Climbing stairs is an aerobic exercise that can burn excess calories in the body and promote fat burning during the continuous process. Climbing stairs for at least 30 minutes each time, 3-5 times a week, is necessary to achieve good weight loss results. When climbing stairs, it is important to maintain a heart rate between 60% and 70% of the maximum heart rate, which is the optimal range for fat burning. For people who are just starting to exercise, they can start with 10-15 minutes and gradually increase their exercise time. Choosing to climb stairs instead of elevators as a daily activity can also increase calorie consumption, but it is important to be mindful and avoid overloading the knee joints.

During exercise, wear comfortable sports shoes, maintain good posture, and avoid hunching over. It is recommended to do stretching activities before and after exercise, especially paying attention to the stretching of the knee joint. Normally, it is recommended to follow a healthy diet, control carbohydrate and oil intake, and ensure the supplementation of high-quality protein. If there is already a knee joint injury or underlying disease, it is necessary to consult a doctor before performing stair climbing exercises. Obese individuals can start with low-intensity exercise such as brisk walking, and gradually transition to stair climbing exercise after losing weight.