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If you’re constantly asking yourself, “What’s a good workout if I have no time?” stair walking might be your answer. It’s fast, effective, free, and waiting just outside (or inside) your door. In a world where every minute counts, stair walking offers one of the most efficient and time-saving fitness options available. You can read more here: https://reluctantlowcarblife.com/why-stair-walking-is-one-of-the-best-workouts-for-busy-people/
#ReluctantLowCarbLife #StairWorkout #QuickFitness #NoTimeWorkout #BusyLifeFitness #HomeWorkoutIdeas #StairWalkingBenefits #LowCarbLifestyle
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0:06
hi this is Anita from the Reluctant Low
0:08
Carb Life you know at the Reluctant Low
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Carb Life we're all about trying to talk
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about things which can be easy for
0:14
people to do too we realize and
0:16
understand that people have busy lives
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and as when we have busy lives you know
0:21
sometimes we get busy or or you know you
0:23
get tired and maybe you don't fit things
0:26
in that you want to be able to fit in
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maybe for example you're not able to fit
0:29
in as much fitness as you want to fit
0:31
into your day so one of the things that
0:34
you can do and especially if you live in
0:36
a house or a place that has a lot of
0:38
stairs is to climb stairs i actually
0:42
live in a building here i'm here in
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Hanoi Vietnam and I have five flights of
0:47
stairs so I have a lot of stairs that
0:49
need to be climbed up in many parts of
0:51
Europe there's many apartment buildings
0:54
there where they have no elevator and
0:56
people live on the fifth floor and
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that's what they do they climb the
0:59
stairs all the time in a lot of places
1:02
in the west like in America we wouldn't
1:04
dream of this i mean nobody wants to you
1:06
know be climbing the stairs but actually
1:08
stair climbing is quite good for us and
1:11
here are some of the reasons why busy
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people should choose stair walking first
1:16
of all number one it's incredibly
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efficient it's a very efficient way to
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be able to get cardio and strength in in
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just 10 or 15 minutes it's always
1:25
available in other words you know at
1:27
home at work out in the public you can
1:29
always find ways to be able to take
1:31
stairs over taking an elevator or an
1:33
escalator it builds real world strength
1:36
in other words it you know it engages
1:39
your quads your glutes your calves your
1:41
core and it mimics the movement of
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patterns of real life activities such as
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you know picking up groceries or running
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to catch a train you know it's
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functional fitness at its best stair
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climbing is actually cardio and
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resistance in one it's you know unlike a
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flat walk stairs create natural
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resistance you're you're lifting your
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body weight against gravity it turns
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stair walking into a hybrid cardio
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strength workout which saves even more
2:07
time you can do it in bursts you don't
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have to do it all at once you can say
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"Okay I'm going to you know walk up
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these flights of stairs in the morning
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i'm going to do it at noon i'm going to
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do it you know before evening time i'm
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going to do it in these bursts i'm going
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to walk up and down these stairs." You
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don't really have to change clothes to
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do it you can you know do it in whatever
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clothes you're in so you can you know
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incorporate into your daily life you
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know there's lots of benefits for it you
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can burn 8 to 11 calories per minute of
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stair walking
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just 10 minutes can elevate heart rate
2:40
and build strength
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you know all you need are stairs you
2:45
just need some stairs a lot of times you
2:47
know in the west we shy away from stairs
2:49
we think like ah I don't want to take
2:51
those stairs you know we maybe become a
2:53
little bit lazy when it comes to taking
2:54
stairs but but actually all you need are
2:57
just the stairs it can engage your
2:58
glutes your quads your calves and your
3:01
core it improves circulation heart rate
3:04
and endurance
3:07
and you know it can actually support
3:08
your mental health it can just you'll
3:11
feel better once you have climbed up
3:13
those stairs i want to make a little
3:16
comment here about exercise and mental
3:18
health a bit yeah I have to say this
3:20
morning I sort of woke up a little bit
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like you know so much happening in the
3:24
world so much going on there's so much
3:26
uncertainty and I was feeling kind of a
3:29
little down and a little bit depressed
3:30
and I thought "Oh I need to get up and
3:33
go swimming." And I'd have to say like
3:36
when I got in the pool and I I think I
3:37
did 1,500 meters this morning after I
3:40
got out I felt better you know exercise
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works so whether it's just climbing
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those few stairs if you're feeling kind
3:46
of down get up and move and climb those
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stairs it will mentally help you feel
3:51
better you know just exercise and
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movement will help you feel better so if
3:55
you're feeling down or feeling depressed
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one of the best things you can do is get
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up and move and you know I'm not a
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doctor you know listen of course always
4:03
to your doctor as we say but that is
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just what I myself personally have found
4:08
can help me if I'm ever feeling down or
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lonely or upset or anything is to kind
4:12
of get up and start moving it always
4:15
seems to help one of the great things
4:17
about stair walking is that if you're a
4:19
very busy person even 5 to 10 minutes is
4:21
great so even if you can just get in
4:24
five or 10 minutes or if you work in an
4:26
office instead of taking the elevator
4:28
take the stairs if you're going shopping
4:31
at a mall or somewhere instead of taking
4:33
the escalator take the stairs if you're
4:36
going somewhere else and you see the
4:37
stairs don't shy away take the stairs a
4:40
lot of times I know we shy away from the
4:42
stairs and instead of wanting to have
4:44
stairs we will we'll kind of like sort
4:46
of ignore them I guess and and try to
4:49
take the easiest way in i know that I
4:51
have and one of the reasons why I'm a
4:53
great believer in this is I was working
4:54
with a coach a physio because I have
4:57
some bad knees his name is Dr michael
4:59
and he's from Denmark and you know I was
5:01
you know telling about my knees and he
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said well what you need to do is start
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climbing stairs i thought but my knees
5:07
hurt but I have to say after I started
5:09
doing more stair climbing they hurt less
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and I really sort of had this bad
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attitude towards the stairs for quite a
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while i kind of like didn't really want
5:17
to take them i you know was kind of
5:19
feeling a little bit lazy and having
5:20
going up and downstairs all the time
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because like I said before there's five
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flights in in my house and sometimes be
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like I don't really don't want to go up
5:26
there because I don't want to have to
5:28
climb the stairs i don't want to move i
5:30
don't want to do anything and it would
5:31
just mentally this whole thing about the
5:33
stairs is I sort of had this mental
5:35
block about the stairs when I was think
5:37
about the stairs and he really kind of
5:39
forced me challenging me to do 15 and
5:42
then building up to 25 flights a day and
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you know it's quite interesting because
5:47
talking to a lot of my American friends
5:49
they were like "That's crazy you mean
5:51
your physio is asking you to do you know
5:54
15 to 25 flights of stairs that's nuts."
5:58
But yet you know talking to him and a
6:00
lot of my other friends are more
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European they'd be just like "Yeah
6:03
that's great that's wonderful." You know
6:05
and so it's really is a matter of
6:07
attitude i sort of learned throughout
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all of this it was a matter of my
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attitude how was I going to you know
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think about these stairs was I going to
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think about them as a burden or pain or
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something I don't want to do so I'm
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going to be grudgingly doing it or is it
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going to be an opportunity for me to be
6:23
able to take these stairs and I have to
6:25
say since taking them my knees have
6:27
actually gotten stronger i'm actually
6:30
feeling better and they have gotten
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easier and easier and easier and I'm
6:35
still working on my stair you know on on
6:38
getting better on my stairs but it's
6:40
really comes down to the attitude of you
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know not you know looking at those
6:44
stairs as an obstacle but instead
6:46
looking at them as an opportunity no
6:49
matter you know what your fitness level
6:50
is no matter how hard or difficult it is
6:53
for you if you can see those stairs as
6:56
an opportunity and not as an obstacle
6:58
and I think that's anything in life when
7:00
it comes to to fitness or to becoming
7:03
better at something i was listening
7:05
today to um something by Peter Vidmar if
7:08
any of you know Peter Vidmar he actually
7:10
won the Olympics and he was saying that
7:13
to become really good at something takes
7:16
10,000 hours and I thought you know
7:19
these Olympians are you know there the
7:22
people that are doing you these great
7:23
things in the Olympics or sports are
7:25
spending hours and hours and hours
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training obviously 10,000 hours is a
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long time you know it would take you
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years and years and years of mastery to
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be able to do that for example if you
7:36
did like a brief calculation and you
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said you know you're going to exercise
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four hours a day for 300 days out of the
7:43
year which most of us aren't doing you
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know it would take you 8 years to get up
7:47
to 10,000 hours and he said that he
7:50
calculated he did about 20,000 hours to
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get where he needed to be for the
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Olympics you know I just point that out
7:57
to say that you know if we can see some
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of these things whatever fitness or
8:01
other challenges we have if we can see
8:02
it as an opportunity not as an obstacle
8:06
that will be half the battle right there
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because then we will get ourselves you
8:10
know up and moving and doing things that
8:12
we know that we need to do so we can get
8:16
out there and start you know you know
8:18
burning the calories or just becoming
8:21
fit or finding something that we can do
8:23
and certainly we can all try to do stair
8:26
climbing because it is an an important
8:29
skill for us to learn it can help us
8:30
with balance it can you know help you
8:33
like you said with your glutes it can
8:35
help strengthen your muscles and you
8:37
know overall if you're getting older it
8:39
can help keep you mobile longer than you
8:43
would have been if you stopped doing
8:45
stairs because once when you get older
8:47
if you stop stairs you'll probably never
8:49
take stairs again so this I think is
8:52
really essential and important to keep
8:54
moving and keep doing those things that
8:57
you need to do even if it's hard even if
8:59
it's difficult even if you're slow keep
9:01
doing it because and keep moving because
9:03
that's what's important and essential
9:05
i've written a a blog post on this why
9:08
stair walking is one of the best
9:09
workouts for busy people i will put a
9:12
description below into that blog post in
9:14
case you're interested in reading it i
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actually have some other blogs too that
9:19
we'll put we'll put the description in
9:21
too about stair walking and they are
9:24
also called 10 surprising health
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benefits of stair walking that go beyond
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weight loss and stair walking with
9:31
weight loss a simple exercise that burns
9:33
serious calories so those are all
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reasons why you know stair walking is a
9:40
great exercise there's many great things
9:42
that you can do that can help you in
9:44
many great ways if you could just start
9:46
doing more stairs or just start becoming
9:49
more fit just get up and start moving
9:52
this is Anita from Reluctant Low Carb
9:53
Life where we like to talk about the
9:55
three things for health which is you
9:57
know eating foods that help you stay
9:58
full longer foods which are fresh give
10:01
you more satiety and also fitness
10:04
finding a way to incorporate fitness in
10:06
your daily life we hope that you'll join
10:08
with us if you haven't yet press that
10:09
subscribe button join become part of our
10:12
community we'd love to have you join
10:15
with us in this quest to just live a
10:17
healthier life thank you
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