A senior neurologist from Apollo Hospitals, Hyderabad, recently gained attention for achieving an inspiring 30 kg weight loss. Dr. Sudhir Kumar, a CMC Vellore alumnus, shared his approach on social media, emphasizing that, among other things, one simple exercise helped him regain his health—climbing stairs. Residing in a high-rise apartment, he makes it a point to take the stairs regularly. On one occasion, he managed to ascend 27 floors in a single attempt, though his fitness tracker recorded 25. He lost 51 calories in one go by climbing stairs. He highlighted that stair climbing has become his weekly ritual, proving to be one of the most practical and result-oriented workouts.Physical Health Benefits
Climbing stairs offers an extensive range of physical health advantages. It strengthens the cardiovascular system by increasing heart rate, improving lung capacity, and boosting blood circulation. It also builds muscle strength by engaging the quadriceps, hamstrings, glutes, and calves simultaneously. Since it is a weight-bearing activity, it supports bone density and reduces the chances of osteoporosis.
This exercise is also more effective at burning calories per minute compared to walking or jogging on flat ground, making it an efficient tool for weight management. Additionally, it enhances stability and balance by activating core and supporting muscles, thus lowering the risk of falls. Practicing it consistently can improve cholesterol levels, reduce blood pressure, and enhance glucose metabolism, which plays a crucial role in preventing diabetes.
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Neurological and Cognitive Gains
Beyond physical fitness, stair climbing has powerful effects on the brain and mental health. Improved blood circulation to the brain helps lower the risk of stroke and dementia. Regular practice releases endorphins, chemicals that elevate mood, reduce anxiety, and fight depression. It also sharpens memory and decision-making skills, with aerobic activity being linked to better cognitive performance.Practical Advantages
One of the greatest strengths of stair climbing lies in its simplicity. It is highly time-efficient, as just a few minutes of climbing daily can provide a combined cardiovascular and strength-training workout. No equipment, gym membership, or training is required, making it accessible to all. The intensity can be customized by altering speed, the number of steps, or duration, making it suitable for beginners as well as advanced fitness enthusiasts. Incorporating it into daily life is easy—choosing stairs over elevators adds extra activity without demanding extra time.How Much Should You Climb?
For those starting out, it is best to begin with one or two flights of stairs, approximately 20–40 steps. As stamina builds, the goal can gradually increase to 5–10 flights at a time. This gradual progression makes the habit sustainable and safe.Who Should Be Cautious?
Although stair climbing is generally safe, certain groups should take extra care. Individuals who are obese, elderly, frail, or recovering from surgery should approach it gradually. Those with osteoarthritis of the knees, balance issues, peripheral neuropathy, or severe heart and lung diseases should seek medical advice before incorporating it into their routine.A Turning Point in His Life
Back in 2020, at 49 years old, Dr. Sudhir weighed 100 kilograms and faced challenges from ankylosing spondylitis combined with a demanding hospital schedule. The COVID-19 lockdown became a moment of reflection, giving him the time and determination to reclaim his health. Through consistent effort and discipline, he managed to shed over 30 kilograms, proving that commitment and the right exercise can completely transform one’s well-being.
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