Think that bypassing the elevator for the stairs is just a small everyday gesture? Think again! That simple move might just be your golden ticket to a healthier heart, a fitter body, and a calorie burn that walks laps around your daily stroll. Buckle up (or rather, lace up): science says the humble staircase is your new secret weapon.
The Case for Climbing: Why Stairs Trump Many Workouts
Let’s face it: most of us could move a bit more. Public health data shows that only about 5% of French adults get enough physical activity to properly safeguard their health. If you count yourself among the sedentary, making a simple switch—hello, stairs!—is a surprisingly powerful (and accessible) remedy.
American experts, sharing their insights with Today, emphasize that taking the stairs is a low-impact exercise accessible to everyone. But don’t be fooled by the ‘low-impact’ label—it’s a powerhouse for burning calories. Dr. Carrie Jaworski, sports medicine physician, drives the point home: When you climb stairs, you’re working your heart (the MVP of muscles), strengthening your legs, and building muscle, all at once. Dr. Stuart Cherney, head of sports medicine at Stony Brook Medicine in New York, adds simply, « It’s excellent cardio. »
How Much Should You Climb (And Why Bother)?
So how many stairs should you actually climb each day for those benefits—and maybe, if you’re lucky, to burn calories four times faster than walking?
- Experts reference a study showing that climbing 6 to 10 flights of stairs a day (about 10 steps per flight) is associated with a lower risk of premature death and cardiovascular disease.
- Can’t quite reach the top? Just being able to climb four flights at a brisk pace, without stopping for a breather, is already a solid indicator of good exercise capacity.
The perks aren’t just hypothetical: a British study found daily stair climbing can reduce your risk of dying from cardiovascular disease by 39%, and all-cause mortality by 24%. Not a bad return for a few minutes of daily effort!
Stairs vs. Walking and the Jaw-Dropping Calorie Burn
But let’s get to the heart of the matter: those tantalizing calorie numbers. Dr. Jaworski notes the exact burn depends on your speed. Still, you can torch up to four times as many calories climbing stairs compared to walking. An Italian study published in April 2024 even claimed it’s possible to burn twenty times more calories climbing stairs than walking on flat ground. Walking downhill? Descending stairs lets you burn five times as many calories as walking horizontally. Suddenly, those stairs look a lot more inviting (and those elevators, a lot less justifiable).
Here’s a rapid-fire breakdown of the stairway benefits according to the experts:
- Taps into multiple muscle groups (so, yes, it’s harder, but more rewarding!)
- Burns more calories than most traditional forms of movement
- Offers a solid shot at improved cardiovascular health and longer life
Maximizing Benefits: Practical Tips for Your Climbing Routine
Don’t worry, you don’t need to sign up for a stair marathon. Experts recommend these simple strategies:
- Start by climbing one or two flights a day, increasing as it gets easier.
- If you have many stairs available (lucky you!), climb as many flights as you can until you feel winded or your legs tire out—then head back down and, if you’re up for it, repeat.
- Race yourself! Try a ‘stair sprint’ without going too fast; just focus on consistent effort.
- No need for marathon sessions—spread short stair climbs over the day to reap the same rewards.
- Choose real stairs over gym machines if possible. Dr. Jaworski swears you’ll feel the workout sooner (and maybe discover muscles you’d forgotten you had).
- Most importantly: treat taking the stairs as a lifestyle choice. Every opportunity counts.
Final Step: Make It a Habit
Here’s the real punchline: You don’t have to overhaul your life to benefit from this simple, free, and effective workout. Use stairs for short bursts of effort several times a day, whenever you get the chance. Remember, it’s not about perfection, but about making the choice (almost) every time. After all, the next time you’re faced with the elevator, just think—your heart, legs, and calorie burn will thank you for pressing « floor by foot. » Happy climbing!
John is a curious mind who loves to write about diverse topics. Passionate about sharing his thoughts and perspectives, he enjoys sparking conversations and encouraging discovery. For him, every subject is an invitation to discuss and learn.
