When I was playing for the varsity basketball team in high school, running stairs was a form of punishment for slacking. While running stairs surely worked for Rocky Balboa, for me it was brutal.
Now, like vegetables, I have acquired a palate for stair climbing to the point of enjoyment.
Frequently, my patients will discuss challenges in finding adequate forms of exercise. I often mention stair climbing because the health benefits are numerous. Stair workouts utilize large muscle groups which gradually elevate your heart rate and steadily increases caloric expenditure compared to walking on a flat, stable, surface.
In addition, stairs will challenge balance and stability compared to standard walking. Climbing stairs is also an excellent way to build strength in the lower body and is excellent preparation for many outdoor sports.
Some people prefer stair climbing with a weighted backpack to add challenge. This is acceptable if you are not experiencing any spinal, knee, or ankle injuries. It is important to make sure the pack is less than 30 pounds to ensure spine and extremity safety.
Seattle and Portland offer abundant stairs ready to be tackled. In the Seattle area alone, the city maintains 473 public stairways consisting of 23,352 steps. Portland is also famous for its numerous stairways. So famous, in fact, that a book has been written called "Portland’s Little Red Book of Stairs" by Stefana Young.
Frequently, you’ll find me climbing Kirkland’s Forbes Creek Stairway connecting Forbes Creek Drive to Crestwood Park, which is a 215-step adventure. My climb varies from either steady 30 – 45 minute climbs, to high intensity intervals. These intervals consist of sets of two minutes of intense striding followed by one minute of slow recovery striding. I perform as many of these sets as possible over 15 – 20 minutes.
Remember to start slow and take breaks when necessary. Even the most conditioned athlete will find themselves challenged on a stair workout.
Urban stair climbs
Here is a list of some gems in the Seattle and Portland areas. . .
• Longest: Southwest Thistle Street toward Fauntleroy Way in West Seattle. This climb contains 234 steps.
• Bridge and Tunnel: Kirkland’s steps leading from Forbes Creek Way to Crestwood Park.
• Swankiest: Might just be at the Southwest corner of Queen Anne Hill as it drops down from Eighth Avenue West.
• Where’s the beach? In Ballard at the end of 85th leading down (and back up?) to Golden Gardens. Locals will tell you that you’ll never forget this climb.
• Portland’s finest: The stairs in Mt. Tabor Park in southeast Portland get great mention for the park’s beauty combined with challenge.
• Most Romantic: Washington Park in Portland. The stairs from the Rose Garden leading all the way up to the entrance to the Japanese Garden.
• Honorable Mention: Hood River. Although not technically Portland, I had to include Hood River’s stairway connecting downtown Hood River with the Heights.
Adam Rinde, ND is a Naturopathic Physician practicing at Sound Integrative Health, PLLC in Kirkland, Wash. Dr. Rinde’s practice is a General Practice with special interest in Physical Medicine, Exercise, Diabetes, Cardiovascular Disease and Pain Management.
www.drrinde.com |
