13 health benefits of climbing stairs: Why and how to make it a part of your routine

Health benefits of climbing stairs: This vigorous activity improves blood vessel flexibility, helping lower elevated blood pressure levels. Climb stairs consistently after meals to regulate blood pressure and support circulation (Image: Canva)

Stair climbing can transform your everyday mundane moments into powerful opportunities for fitness. Whether it’s choosing stairs over an elevator at work or setting aside time at home for a quick climb, this accessible activity offers profound health benefits. From strengthening your heart to boosting mental well-being, climbing stairs is a simple yet impactful way to stay active and healthy.

According to a  study published in PubMed, the updated global and national guidelines on physical activity, emphasis that health benefits can be achieved by accumulating activity throughout the day. Unlike older guidelines that recommended activity in bouts of at least 10 minutes, the new approach recognises the value of even short bursts of movement, such as stair climbing. These brief activities, integrated into daily routines, may be more practical for you than structured exercise sessions.

Also read | Stair climbing: All the benefits of this easy exercise for heart health and fitness, tips to get started

Check out the health benefits of climbing stairs everyday:

• Burns calories efficiently: Climbing stairs burns 8.6 to 9.6 times more energy than sitting, making it an excellent calorie-torching activity. Just 10 minutes of stair climbing can help manage weight effectively and boost metabolism. Start small by taking the stairs instead of the elevator at work or in malls.

• Improves heart health: Regular stair climbing enhances cardiovascular fitness, reducing the risk of coronary heart disease and stroke. It promotes better heart function and circulation. Cardiologists recommend 30 minutes of moderate activity, such as stair climbing, five times a week for heart health.

• Lowers blood pressure: This vigorous activity improves blood vessel flexibility, helping lower elevated blood pressure levels. Climb stairs consistently after meals to regulate blood pressure and support circulation.

• Strengthens leg muscles: The repetitive upward motion works the quadriceps, hamstrings, calves, and glutes, improving lower body strength. Strong leg muscles support joint health, reducing the risk of injuries and arthritis.

• Improves aerobic fitness: Stair climbing increases your aerobic capacity, enabling your heart and lungs to work more efficiently during everyday activities. Gradually increase your pace and duration to improve stamina.

• Controls blood glucose levels: Climbing stairs after meals lowers post-prandial glucose levels, aiding in better blood sugar management. Regular activity like this is especially beneficial for those with prediabetes or Type 2 diabetes.

• Promotes healthy cholesterol levels: Stair climbing helps improve lipoprotein profiles by increasing HDL (good cholesterol) and reducing triglycerides. Aim for a few short stair-climbing sessions daily to maintain a healthy lipid profile.

• Aids in weight management: As a calorie-burning, vigorous activity, stair climbing helps maintain or reduce body weight when paired with a balanced diet. Combining stair climbing with other activities enhances overall metabolic rate, aiding weight loss.

• Improves metabolic health: It reduces symptoms of metabolic syndrome, such as high triglycerides, abdominal fat, and fasting glucose, lowering risks of chronic diseases. Include stair climbing during your work breaks to combat sedentary habits.

• Boosts mental health: Physical activity like stair climbing releases endorphins, reducing stress, anxiety, and depression while improving overall mood. Engaging in brief bouts of stair climbing can help counteract mid-day stress and fatigue.

• Increases bone density: As a weight-bearing exercise, climbing stairs strengthens bones, reducing the risk of osteoporosis and fractures. Women in their 30s and above should practice stair climbing to preserve bone health.

• Is convenient and accessible: Stairs are everywhere, at home, offices, malls, and parks. No equipment or gym membership is required, making it easy to stay active. Even short bouts of activity on stairs can meet daily movement goals recommended by health experts.

• Supports longevity: Frequent stair climbing is associated with lower all-cause mortality, contributing to a longer, healthier life. Studies show that adding stairs to your routine can improve overall longevity by supporting vital organ functions.