Why Taking the Stairs Is So Beneficial
Going up stairs challenges your cardiovascular and musculoskeletal systems, because you’re pushing against gravity, says Alex Rothstein, EdD, the coordinator of exercise science at the New York Institute of Technology in Long Island. Dr. Rothstein was not involved with the research.
“Stairs tend to be challenging for just about everybody to a greater extent than, say, walking,” he says.
The ability to walk up stairs is a functional component in your daily life, Rothstein says, so it’s important to keep doing it so your body remains capable of the movement. Taking the stairs can also be an “exercise snack” to add to your daily routine, he adds.
Regularly taking the stairs can improve cardiorespiratory fitness (or how your body takes in oxygen and uses it during exercise) and could benefit your blood pressure, insulin sensitivity, cholesterol, and strength, Vassiliou says.
“We also know that cardiorespiratory fitness itself is strongly linked with cardiovascular health and longevity,” he says.
But stair climbing is just one way to boost cardiovascular health, Vassiliou adds. You should also eat a healthy diet, maintain a healthy weight, avoid smoking, and keep your blood pressure, blood sugar, and cholesterol levels in check.
How to Make Taking the Stairs More Appealing
If you don’t enjoy taking the stairs, Rothstein says to start small: You don’t have to run up stairs, get incredibly winded, or have burning muscles in order to benefit.
For instance, go up two flights of stairs and take the elevator the rest of the way. Or, if you’re on an escalator, alternate between walking up a few steps and standing, and then progress to adding more climbing.
To make a game out of it, Rothstein suggests counting the steps. You could also alternate between taking one stair and then two stairs, with a larger step, for a small challenge.
To make stair climbing easier on the joints, he offers the following tips:
- Hinge slightly forward at the hips, which activates your glutes and hamstrings and puts less pressure on your knees.
- Step with your whole foot on the stair and push through the entire foot to move upward. This also takes the pressure off your knees. Avoid stepping up on just your toes.
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