Health benefits of stair climbing: Improve cardiovascular health, manage weight, boost mood

Stair climbing serves as an effective cardiovascular exercise by elevating heart rate and increasing oxygen intake. (Image: Canva)

In recent years, stair climbing has gained popularity as a form of exercise, especially during the COVID-19 lockdown period when access to traditional fitness facilities was limited. This straightforward yet effective workout involves ascending and descending stairs, providing numerous benefits for physical and mental health. From enhancing cardiovascular health to improving mood and toning muscles, stair climbing has become a favourite among fitness enthusiasts worldwide.

According to a new study, climbing more than five flights of stairs (or 50 stair steps) daily may reduce the risk of cardiovascular diseases, such as stroke, heart attacks, and blood clots.

 Multiple health benefits of stair climbing

Cardiovascular health: Stair climbing serves as an effective cardiovascular exercise by elevating heart rate and increasing oxygen intake, Mumbai-based gym trainer and wellness coach Marchelle D’Souza. Research has shown that incorporating stair climbing into your routine can enhance VO2 max, a measure of maximal oxygen uptake, thereby improving overall cardiovascular fitness. Whether performed in short bursts or longer sessions, stair climbing effectively promotes cardiorespiratory health, making it a valuable addition to any fitness regimen.

Weight management: Another compelling reason to embrace stair climbing is its effectiveness in weight management. By engaging multiple muscle groups and increasing heart rate, stair climbing accelerates calorie burning. Additionally, stair climbing has been associated with improved metabolic health, reducing the risk of conditions like metabolic syndrome, which predisposes individuals to heart disease, stroke, and diabetes.

Strength and muscle tone: In addition to its cardiovascular benefits, stair climbing offers advantages for strength and muscle tone. This full-body workout engages major muscle groups such as the calves, hamstrings, quads, and glutes, leading to enhanced lower body strength and definition. Regular stair climbing can improve muscle endurance, enabling individuals to perform activities like sprinting, weightlifting, and cycling more efficiently. Moreover, studies have highlighted the positive impact of stair climbing on neuromuscular health, promoting better balance, coordination, and overall physical performance, says D’ Souza.

Bone and joint health: Stair climbing isn't just beneficial for muscles. It also promotes bone and joint health. As individuals ascend and descend stairs, their skeletal muscles undergo dynamic movements that stimulate bone metabolism and strengthen joints. This weight-bearing activity helps maintain bone density and resilience, reducing the risk of osteoporosis and osteoarthritis.

Mood and mental well-being: A lesser-known benefit of stair climbing is its positive impact on mood and mental well-being. This invigorating workout triggers the release of endorphins, often referred to as happy hormones, which promote feelings of happiness and relaxation. By alleviating stress and anxiety, stair climbing helps individuals achieve a more balanced and uplifted mood, enhancing overall mental health.