Reasons To Take The Stairs

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“In order for man to succeed in life, God provided two means, education and physical activity. Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise can save it and preserve it.” --Plato, 400 B.C.

Need a good reason to take the stairs? Here are six of them. This post was first published on HealthDay.

1. Stair Climbing Burns More Calories Than Jogging

Yes, it’s true: studies have shown that stair climbing, which is considered vigorous-intensity physical activity, burns more calories per minute than jogging.
One company, StepJockey, which is funded by the United Kingdom Department of Health and has as its sole mission the goal of getting everyone to take the stairs whenever and wherever possible, notes that stair climbing uses 8 to 9 times more energy than sitting and about 7 times more energy than taking the elevator. As an added bonus, you burn calories not only on the way up but also while going down the stairs! It is estimated that the average individual will burn at least 0.1 calories for every step she climbs (so, at least 1 calorie for every 10 steps ascended) and 0.05 calories for every step descended (so, 1 calorie for every 20 steps on the way down). Perhaps, even more, encouraging to those who are already struggling with overweight or obesity: the more you weigh, the more calories you burn when stair climbing.

2. Stair Climbing Reduces the Risk of Stroke

According to results from the Harvard Alumni Health Study, which enrolled over 11,000 men, physical activity such as climbing stairs can reduce the risk of stroke.
For instance, in men who reported climbing the equivalent of 3 to 5 flights per day, there was a 29 percent reduction in their risk of stroke over the long term—and that was in addition to any benefits they may have had from other forms of regular exercise.

3. Stair Climbing Improves Cardiovascular Fitness

By virtue of being a form of vigorous exercise, stair climbing improves cardiovascular fitness—and, thus, cardiovascular health over the long term.
Decades of research has shown that regular exercise improves cardiovascular fitness and can help prevent cardiovascular disease. Even adding just 15 minutes a day of aerobic physical activity to a previously sedentary lifestyle can increase healthy longevity by as much as three years! If you're not an exerciser, climbing stairs is a great form of exercise that will help your heart grow stronger.

4. Stair Climbing Strengthens Muscles

Think about what it takes to climb the stairs. All the muscles in your legs, plus activating your abs, plus moving and perhaps pumping your arms—not to mention activating the muscles in your back. All of that translates into a stronger and healthier musculoskeletal system. And, since using skeletal muscle helps increase metabolism, that can translate into even more calories burned (and more weight lost) over the long run as lean muscle mass increases and muscle tone improves. Research has shown that using skeletal muscle also has a tremendous effect on improving blood sugar, which has implications for preventing and managing diabetes. Additionally, improving overall musculoskeletal health can help with arthritis pain, which tends to plague those who struggle with obesity as well.

5. Stair Climbing Is an Easy Way to Combat a Sedentary Lifestyle

Plenty of research points to the all-too-common sedentary lifestyle of today’s technologically advanced world as a major contributing factor to the global obesity epidemic. Taking the stairs whenever possible is a quick and easy way to break out of that sedentary lifestyle and add more physical activity and movement to your everyday life. The stairs are often right there in front of you, and so it can be a lot easier just to take the stairs than to get to the gym or get to the sports field.

Stairs can be challenging for some of us. I know, I suffered from knee pain for years.  I had to have surgery to clean out all the damage I suffered from sports and arthritis. As part of my rehab, I bought a stationary bike to exercise the knee. They told me,  I had to use the bike 20 minutes a day. They also said I'd need a total knee replacement in 5 years. It's been 10 years now and my knee feels good. I never had another operation. Exercise healed my knee; you make the muscles stronger around the knee and the knee is supported and the bone stops grinding. 

Stair climbing will build the muscle around the knee and if you don't have permanent damage, when you rebuild the knee the pain will decrease.


If you really want to lose your body fat then look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 
There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, BN.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.


My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

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