Climbing Stairs: A Simple Step for Better Health and Longevity

Did you know that taking the stairs could actually be one of the simplest and most effective ways to boost your health and longevity? Let's be honest: when faced with the choice between taking the stairs or hopping in the elevator, most of us are guilty of choosing the easy way out. After all, stairs can seem burdensome especially if you already feel tired or pressed for time.

But incorporating more stair-climbing into your daily routine can deliver a surprising number of benefits, from improved cardiovascular fitness to better balance and mobility. And the best part is, you don't need to train for a stair-climbing marathon to reap the rewards: even small, incremental increases in the number of stairs you climb can make a big difference.

Climbing Stairs Promotes Wellness and Longevity

Stair-climbing is a fantastic way to get your heart pumping, strengthen your muscles, and improve your balance—all without the need for any special equipment. Here’s why it’s worth embracing those steps:

• Cardiovascular Health Boost: Perhaps the most well-known benefit of stair-climbing is the cardiovascular boost it provides. It increases your heart rate, improves circulation, and strengthens your heart over time. Research has shown that just 10 minutes of stair-climbing per day can improve your aerobic capacity and lower your risk of heart disease. One study even found that post-menopausal women who climbed stairs for 15 minutes daily experienced a 17% improvement in their VO2 max (a measure of cardiovascular fitness) over the course of a year. According to a study published in Atherosclerosis, regular stair-climbing can significantly reduce the risk of cardiovascular disease, especially in older adults.

• Muscle Strength and Bone Density: Opting to take the stairs is a fantastic way to build and maintain strong, stable muscles. Each time you climb stairs, you engage multiple muscle groups, including your glutes, quads, hamstrings, and calves. This is especially important as we age, when muscle loss (known as sarcopenia) becomes a major threat to our mobility and independence. Stair-climbing has been shown to improve leg strength and power in older adults, reducing their risk of falls and fractures. This not only strengthens your muscles, but also helps improve bone density, which is crucial as we age. Climbing stairs can stimulate bone remodeling, which contributes to stronger, denser bones and reduces the risk of osteoporosis. Stronger muscles and bones mean better overall mobility and a reduced risk of falls and fractures.

• Balance and Stability: Stair-climbing is a great way to enhance your balance and coordination as well. A 2019 study published in the Journal of Sports Science & Medicine found that a 12-week stair-climbing program improved balance, gait, and overall physical function in older adults.

• Weight Management: If you’re looking to maintain or lose weight, stair-climbing is an excellent way to burn calories. It’s a high-intensity, low-impact exercise that can help you shed those extra pounds while building lean muscle. Research published in BMC Public Health found that daily stair climbing may be protective against metabolic syndrome.

• Mental Health and Cognitive Benefits: Physical activity is a natural mood booster, and stair-climbing is no exception. It releases endorphins, which help reduce stress and anxiety. Plus, the sense of accomplishment you get from reaching the top can give your confidence a boost. A study published in the Journal of Aging and Physical Activity also found that stair-climbing improved cognitive function in older adults.

• Longevity: One large-scale study that followed over 12,000 adults for more than a decade found that those who climbed at least 8 flights of stairs per day had a 33% lower risk of premature death compared to those who climbed less than 4 flights.

  For older adults, the longevity benefits of stair-climbing are substantial. A paper in the European Journal of Preventive Cardiology showed that seniors who climbed more than 20 flights of stairs per week had a 29% lower risk of dying over an 8-year period compared to those who climbed less than 10 flights. The researchers believe this is because stair-climbing helps maintain the muscle mass, bone density, and cardiovascular health that are so crucial for healthy aging.

I saw these wellness benefits firsthand with my own mother. When she was in her 90s, my Mom had to start using a walker due to physical frailty. But the one thing that seemed to slow her physical decline was the fact that she still had to climb stairs to get to the bathroom in her home. Even though it was just a flight or two, I'm convinced that those daily bouts with the stairs helped her maintain more strength and mobility than if she had been entirely sedentary. She ended up living until 93, and I believe those stairs played a role in extending her independence and quality of life in her final years. So the next time you have a choice of taking the stairs or the elevator, remember that choosing the stairs may have a bigger impact on your health well-being than you realize.

Making the Stairs a Daily Habit

It’s easy to view stairs as an unpleasant task, especially when there’s an elevator or escalator nearby. But with a shift in mindset, you can start seeing stairs as a valuable opportunity to improve your health. Here’s how to make stair-climbing a positive part of your day:

• Start Small: If you’re new to stair-climbing, don’t feel like you need to tackle every flight in one go. Start with just a few flights and gradually increase as your fitness improves. Even a small effort can make a big difference over time.

• Incorporate Stairs into Your Daily Routine: Look for opportunities to take the stairs instead of the elevator. Whether it’s at work, at your apartment building, at the shopping mall, or anywhere else where you find stairs, make it a habit to choose the stairs whenever possible.

• Set Goals: Setting small, achievable goals can help keep you motivated. For example, challenge yourself to climb a certain number of flights each day or aim to add one flight each week.

• Mix It Up: To keep things interesting, vary your stair-climbing routine. Try taking two steps at a time for an extra challenge, or incorporate stair-climbing into a circuit workout by alternating with other exercises like squats or lunges.

The Benefits of Descending Stairs

We often focus on the benefits of climbing stairs; but descending them offers its own set of advantages:

• Eccentric Muscle Contractions: When you descend stairs your muscles work eccentrically, meaning they lengthen under tension. This type of muscle contraction is highly effective for building strength, particularly in the quadriceps and calves.

• Balance and Coordination: Descending stairs requires more control and coordination than climbing, making it an excellent exercise for improving balance, which is especially important as we age.

• Caloric Burn: While climbing burns more calories overall, descending stairs also contributes to caloric expenditure. It’s a lower-intensity way to keep your body moving and burning energy.

• Joint Flexibility: Controlled, mindful stair descent can help maintain joint flexibility and strength, particularly in the knees and ankles.

Safety Tips for Climbing and Descending Stairs

While stair-climbing offers numerous benefits, it’s important to approach it safely, especially if you have joint issues or are older. Here are some tips to keep in mind:

• Wear Proper Footwear: Choose shoes with good support and non-slip soles to reduce the risk of slipping or tripping.

• Use the Handrail: When climbing or descending stairs, always use the handrail for added stability, especially if you’re feeling unsteady or if the stairs are steep.

• Take Your Time: Don’t rush up or down the stairs. Take your time to ensure each step is secure, and avoid distractions like looking at your phone while using the stairs.

• Be Mindful of Your Knees: If you have knee issues, descending stairs can be harder on your joints than climbing. Consider stepping down with a flat foot rather than on the ball of your foot, and use the handrail for support to minimize impact.

So the next time you're faced with that choice between stairs and elevator, try to shift your mindset. Instead of viewing the stairs as an unpleasant chore, view them as an opportunity to invest in your long-term health and wellness. Stairs are more than just a means to get from one floor to another—they’re a powerful tool to enhance your wellness and longevity.