Which is better, running for weight loss or climbing stairs for weight loss

Running for weight loss and climbing stairs for weight loss each have their own advantages. People with good cardiovascular function and joint health are more suitable for running, while those who are time sensitive or want to strengthen their lower limb strength can choose to climb stairs. Running can effectively improve cardiovascular endurance, and the intensity of exercise can be adjusted through speed. It is suitable for open areas such as parks and playgrounds, and has a significant effect on burning body fat. When running, it is important to choose sports shoes with good cushioning performance and avoid hard surfaces such as cement to reduce knee joint impact. It is recommended to combine interval running and uniform running every week, which can improve metabolic rate and avoid plateau period. Climbing stairs provides more concentrated stimulation to the lower limb muscles, especially strengthening hip and leg strength. It can reach a higher heart rate in a short period of time, making it suitable for office workers to exercise during their spare time. But it is necessary to avoid hunched back or excessive forward leaning posture. It is recommended to hold the handrail and keep the torso upright. When going up and down stairs, the entire foot should land on the ground. Patients with a large weight base or old knee joint injuries should be carefully selected, and a single step slow climb can be used to reduce the load. Regardless of the method chosen, it is recommended to combine dietary control and strength training to achieve the best weight loss effect. In the initial stage, it can start from 15-20 minutes per day and gradually increase to over 40 minutes. Dynamic stretching should be done before and after exercise. Overweight individuals should first seek advice and stop immediately if joint pain occurs during exercise. Maintaining a frequency of 4-5 exercises per week, combined with low impact activities such as swimming and cycling, can prevent strain injuries.