How climbing stairs is a better exercise than walking

Is Climbing Stairs Really Good for You?

Yes! Even athletes in competitive sports regularly include stair climbing in their workouts.

Shahinur Chowdhury, a fitness trainer at Persona Health, says, “For city dwellers, stair climbing can be a great alternative to walking. Skipping the lift or escalator makes your heart work faster, making it an excellent low-impact exercise.”

It’s easier than walking since stairs are available almost everywhere—in offices, homes, or public places—while a good walking environment can be hard to find in cities. Climbing stairs also burns significantly more calories than walking. Even a short session provides benefits, including heart health, weight management, and longevity.

Dr. Carrie Jaworski, a sports medicine physician in the U.S., explains that although daily stair users may find it easy, it engages multiple muscle groups at once because you’re repeatedly lifting your body against gravity. “The heart is vital, and stair climbing gives it a solid workout. It also helps build leg muscles,” she says.

Supporting this, New York-based sports medicine expert Dr. Stuart Charney adds, “Stair climbing is an amazing cardio exercise. It engages several muscles simultaneously, making the body work harder and burn more calories.”

During stair climbing, the main muscles worked include the front and back of the thighs, legs, and glutes.


 

How Many Calories Does Stair Climbing Burn?

It’s hard to say exactly how many calories you burn while climbing stairs because it depends on how fast you climb. However, stair climbing burns significantly more calories than walking—doctors estimate it can burn at least four times more.

According to a study by the U.S. National Library of Medicine, stair climbing is a simple activity that can burn a lot of calories without going to the gym.

The Wisconsin Department of Health Services reports that a person weighing around 70 kg can burn over 1,050 calories in an hour if running up stairs. If climbing at a walking pace, about 560 calories are burned. In comparison, walking on a flat surface at a moderate pace for an hour burns only 246 calories.

Most people new to stair climbing cannot maintain it for a long time, but because it’s highly energy-intensive, even short sessions provide an effective workout.

Precautions:

• Consult a doctor before starting any exercise.

• Those with balance issues or knee pain should choose alternative exercises.

• Monitor your heart rate while stair climbing, as sudden increases in pulse can be risky.