How does climbing stairs every day benefit your health?

The benefits of exercise are well known, from being good for heart health to lowering blood pressure to improving mood. There are many ways to exercise regularly, taking the stairs is a simple way and can be done in many places.

Climbing stairs is linked to improved cardiovascular health and longevity. This is a way to exercise for people who have little time but still want to take care of their health.

Here are the benefits you can get from climbing stairs every day.

1. Climbing stairs is good for heart health and longevity

According to the study, stair climbing was associated with a 24% reduced risk of all-cause mortality and a 39% reduced risk of death from heart disease.

Climbing stairs has also been linked to a reduced risk of cardiovascular events, such as heart attack, heart failure and stroke.

Why is climbing stairs good for heart health?

Regularly taking the stairs can reduce your risk of heart disease because it is a form of physical activity that increases your heart rate.

When you increase your heart rate through physical activities such as climbing stairs, running or cycling, it strengthens your heart muscle and helps pump blood and oxygen throughout your body more effectively.

Increasing heart rate through physical activity also helps regulate and reduce blood pressure, blood sugar and cholesterol levels - which are significant risk factors for heart disease.

2. Burn calories

You can burn more calories climbing stairs. According to the American Council on Exercise's calorie calculator, a 79kg person can burn 317 calories in a 30-minute stair climbing workout. That person can burn 277 calories jogging slowly for 30 minutes.

But the number of calories you burn during a stair climbing workout depends on factors like:

- Year old

- Body composition such as fat, bone, muscle...

- Current fitness level

- Exercise intensity and duration

3. Build muscle strength

Your muscles also get a workout when climbing stairs. Stair climbing exercises activate the core and lower body muscles, including:

- Belly

- Glutes

- Hamstrings

- Quadriceps

- Calf

So climbing stairs can help you build trunk and lower body strength. That's an important benefit because strong muscles are essential for athletic performance and healthy aging.

4. Improve balance and coordination

Exercising for better balance may not be top of mind for many people. But the balance decreases as we get older. Maintaining balance - through exercise and other activities - can help protect you from falls and other injuries later on. And it can help you confidently carry out daily activities at any age.

Climbing stairs helps strengthen your core, which can help with better balance and coordination. In one study, an eight-week stair climbing program enhanced dynamic balance in healthy older adults.

5. Supports strong bones

Taking care of your bone health is important at every stage of life, especially as you age. Age-related changes, including less bone density, can increase your risk of osteoporosis and bone fractures as you age.

Fortunately, lifestyle changes can help keep your bones healthy. For example, you can add more bone-strengthening foods to your diet. You can also add weight-bearing exercises like stair climbing to your exercise routine. Weight-bearing exercises can help prevent bone loss. These exercises have also been shown to strengthen bones in people with osteoporosis.

6. Low risk of injury

High-impact exercises like running or jumping rope can help you increase your endurance and muscle strength. But these exercises can also put stress on your bones and joints — including hips, knees and ankles — and increase your risk of injury.

People new to exercise and those with arthritis or other musculoskeletal conditions can choose low-impact exercises such as stair climbing.

7. Reduce the risk of metabolic syndrome

According to a 2021 study published in BMC Public Health , researchers found that daily stair climbing may protect the body from metabolic syndrome. Metabolic syndrome is a group of conditions that increase the risk of diabetes, stroke, heart disease and other serious health problems such as high blood sugar, high blood pressure, blood triglycerides high and low HDL cholesterol levels.

According to the International Journal of Environmental Research and Public Health, regularly taking the stairs can prevent the risk of developing this syndrome, especially if you are an adult woman.

8. Good for mood

Like other exercises, climbing stairs also helps release more endorphins, thereby reducing stress and making you feel happier.

9. Some tips when climbing stairs

Here are some notes when climbing stairs to help you achieve the best results:

- Climbing stairs is safe for most people, but if you have balance problems or joint pain, you should consult your doctor or choose exercises on a flat surface.

- Wear shoes when climbing stairs to avoid foot pain and walk more easily.

- Choose well-lit spaces with sturdy railings if you practice on stairs.

- Keep your back straight and engage your core.

- End your workout if you feel nauseous or dizzy.

How many stairs should you climb per day?

The new study does not make specific recommendations on how often to climb stairs. According to Healthline, some experts say aiming for 3 to 6 flights of stairs per day (assuming 10 to 15 flights per flight) is a good goal for overall health.

A 2023 study found that climbing more than 5 flights of stairs (or 50 flights of stairs) per day may reduce the risk of cardiovascular diseases, such as stroke, heart attack, and blood clots.