There's been growing interest lately in the effects of stair climbing. Many people work out hard at the gym and even go jogging, yet don't feel any changes in their bodies. But then they experience reduced swelling and improved condition after just 3 days of stair climbing. How can such a simple-looking exercise be more effective than more complex workouts?
The Hidden Mechanisms of Blood Circulation
Most people think of blood circulation as solely the heart's job. They assume the heart handles the entire process of pumping blood out and drawing it back in. But this is completely wrong.
The heart does powerfully perform the role of sending blood throughout the body via arteries. Pumping blood through heart contractions is relatively easy. However, drawing blood back to the heart through veins is an entirely different story.
When you squeeze a plastic bottle with your hand, water shoots up forcefully, but trying to suck up water from the ground with that same bottle is nearly impossible. The heart's suction power accounts for only 10-15% of venous blood circulation.
The Real Heroes of Venous Blood Circulation
So who handles the remaining 85-90%?
Diaphragmatic breathingplays a 10-15% role. With each breath, the diaphragm acts like a vacuum, pulling venous blood toward the heart.
But the most important factor ismuscle contraction, which accounts for a whopping 70% of the work. The calf muscles - specifically the gastrocnemius and soleus muscles - play a crucial role.
The Calf: Your Body's Submersible Pump
The calf acts as a "submersible pump" located at the lowest point of the human body. Just like how a submersible pump installed at the bottom of a well is much more powerful than a surface pump, this principle applies to our circulation system.
Veins pass between the calf's two muscles (gastrocnemius and soleus), and each time these muscles contract, they compress the veins and push blood upward. With each step up the stairs, they assist the heart with a force equivalent to seven times what the heart alone can do - that's 10% of the heart's power multiplied by seven.
Problems Created by Modern Lifestyle
The human body wasn't originally designed for walking on flat ground. We still have the structure from when our ancestors climbed trees, scaled slopes, gathered fruits, and collected honey. The surge in spinal diseases after the agricultural revolution happened for this very reason.
Modern people sit all day or only walk on flat surfaces. They barely use the submersible pump function of their calves. The results include:
-Varicose veins: Blood pools in veins, causing them to stretch and become twisted
- Sarcopenia: Over 25% of women over 60 show symptoms of varicose veins
-Arthritis: Poor nutrition supply due to circulation problems
The Special Effects of Stair Climbing
Stair climbing is the most effective exercise for using calf muscles. It produces more than three times the pumping effect of walking on flat ground. Just standing still is actually harmful because it only increases the distance between heart and legs while the muscles remain inactive.
Many people focus only on knee treatment, but often the real issue is weakened calves. The calf is the central axis of lower body balance and handles 70% of whole-body circulation. When this isn't activated, blood circulation in surrounding muscles and joints deteriorates.
Personal Experience and Advice
When I started rehabilitation for my weak knees, I initially tried flat-ground walking but saw little effect. The moment I started stair climbing, I experienced rapid improvement. At first, I was afraid it might damage my knees further, but instead, my muscles strengthened, circulation improved, and overall balance got better.
The important thing is that you don't need to climb fast. Even climbing just one step has an effect, and slow climbing works perfectly fine. In fact, climbing slowly has even greater benefits.
Conclusion: Start as Soon as Possible
Stair climbing isn't just simple exercise - it's a core activity that normalizes the body's circulation system. Living in pain as you age isn't inevitable. If you make your body function properly, you can live actively and enjoyably.
Looking at the reality where over 25% of people over 60 develop varicose veins, and complaints of heavy legs surge after age 50, we can see how important prevention is.
If you start stair climbing even one day earlier, you'll gain the privilege of improving your quality of life and enjoying a disease-free old age.You don't need complex exercise equipment or expensive gym memberships. All you need is a single step that's available everywhere around us.
*Source: Reconstructed based on content from Dr. Lee Song-won's Simga YouTube channel*.
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