Stair climbing burns more calories than jogging?!

By Rebecca Shrum

Empowering Health & Wellness

Share this post!

There are many opportunities to climb to the peak of health on actual, honest-to-goodness stairs right around the corner in a clean, well-lit, climate-controlled environment. And, even better, no special equipment is needed for this great cardio workout!

Step Right Up!

Maybe it’s not a coincidence that even the word stairwell has “well” embedded in it. Research shows spending time climbing steps helps you stay well! For starters, taking the stairs helps you improve heart health, increase muscle strength, build endurance, lose weight and improves mental health.

It’s Highly Efficient Exercise

You can get up from your desk and work in a climb up the stairs whenever you want. You don’t have to set aside a big block of time to climb for exercise. Stair climbing can be accumulated across the course of the day, significantly contributing to the 30 minutes of daily physical activity that’s recommended for all of us. You can easily make it a social activity by climbing with a colleague and celebrating with a water bottle toast when you’re done.

It’s Highly Effective Exercise

Stair climbing increases your VO2 max, which is a measure of your aerobic capacity. The higher your VO2 max, the better your cardiovascular fitness. Here are some other advantages:

- - Stair climbing requires about 8–11 calories of energy per minute, which is high compared to other moderate level physical activities.
  - Even two flights of stairs climbed per day can lead to six pounds of weight loss over one year.
  - It burns more calories than jogging.
  - There’s a strong association between stair climbing and bone density in post-menopausal women.
  - Climbing stairs can improve the amount of HDL or “good cholesterol” in the blood.
  - It builds lean muscle mass and boosts balance and leg power to protect you from injury as you age and are more likely to experience falls.
  - Your joints enjoy the benefit of doing a low-impact activity.

Strive to Hit Your Stride Over Time

Stair climbing workouts for beginners can be as short as 10-20 minutes. You can gradually increase the duration and speed of your climbing as you build endurance. And here’s something to shoot for long-term… Climbing more than 55 flights of stairs per week lowers risk of mortality.

Give it a try–we think you’ll like it! Hit the stairs next time you have a headache or feel sleepy after lunch, and see the effects for yourself. Or try stair climbing for an energy boost before you drive home at the end of the workday. Perhaps the best reason to adopt this great form of exercise? To avoid listening to elevator music–ha!