Is Climbing Stairs Good For Weight Loss And Improving Health?

Some people find running 3k or 5k distances or working out in a gym for 45 minutes easier than climbing two floors. But do you know that it is the easiest, most effective, and yet most ignored workout by many of us? Yes, for those trying hard to lose weight, climbing the staircase is the best exercise. So, is climbing stairs good for weight loss? Read on!

In today’s modern world, our lives are quite hectic, and finding valuable time, especially for exercise, is equally challenging. So, is there a relaxed way? Well, in our day-to-day life, we can still concentrate on our health without taking much extra time out by climbing stairs. How?

In this blog, we will discuss how climbing stairs can help you lose weight and improve your overall health. So, without any delay, let us begin!

What Is Stair Climbing?

As we all know, stair climbing is an exercise that involves repeatedly climbing up and down a flight of stairs. A “flight of stairs” refers to a series of steps connecting different levels in a building, such as between one floor and another or between landings. It is an uninterrupted series of steps.

The National Library of Medicine says that stair climbing can be a vigorous lifestyle and physical activity linked with a lower body weight, lower blood pressure, and higher aerobic fitness. It is a low-impact workout that can help improve cardiovascular health, build leg muscles, increase endurance, and, of course, burn calories.

To understand the calculation of calorie burning rate, please refer to our blog on “How many calories are burned in 10000 steps”.

We have access to stairs almost everywhere, at our homes, workplaces, malls, etc. So, this can be done outdoors on a staircase or indoors on a stair-climbing machine as well. So, when asking, ‘Is climbing stairs good for weight loss?’ the answer is yes. It is a great option for anyone looking to add variety to their workout routine or for those who are unable to participate in high-impact exercises.

Let’s know more about it:

• Accessible & Convenient: The best thing about stair climbing is that You do not need any special equipment or a gym membership to do it. Whether at home, at work, or even out shopping, you can always find a set of stairs to climb.
  
• Easy Way For Daily Workout: Stair climbing can be accumulated across the course of the day, making a significant contribution to the recommended 30 minutes of daily physical activity.
  
• Full-Body Workout: It is a great full-body workout that improves cardiorespiratory health, strengthens and tones muscles, accelerates weight loss, and releases endorphins.
  
• Low-Impact Cardiovascular Exercise: Compared to High-Intensity Interval Training (HIIT) or jump training, stair climbing is an easy, low-impact cardiovascular exercise.
  
• Higher Calorie Burn: You burn two to three times more calories while climbing stairs than walking for weight loss.
  
• Health Marker: Your ability to climb a flight of stairs is often used to gauge your mobility and stamina, fitness level after an injury, and whether it’s safe to resume certain activities after a health event.
  
• Interval Training: As no staircase is never-ending, once you get to the top and walk carefully back down, you end up interval training without even realizing it!

Now, you know the answer to “Is climbing stairs good for weight loss?” We discussed the basics of stair climbing and why it is one of the best options for losing weight. In the next section, we will understand how this low-impact workout is good for weight loss.

Benefits Of Climbing Stairs For Weight Loss

When you target weight loss, then, while opting for a low-calorie diet plan, you must also engage in physical activity for a minimum of 30 minutes to burn extra calories. Did you know that in order to lose half a kg weight, you must burn approx. 3500 caloires? Climb stairs to achieve this!

When you do any workout in a gym or any exercise, you can see its effects within the first 4 weeks. Similarly, Scientific studies have shown the natural effectiveness of stair climbing in reducing belly fat. 

Let us see how climbing stairs helps you in losing weight:

1. Burns Calories: Climbing stairs is a high-intensity workout that burns a lot of calories. According to Harvard Health Publishing, a 155-pound person (approximately 70.3 Kg) can burn around 216 calories in 30 minutes of stair climbing. This calorie burn can help create a wide calorie deficit, which is important for weight loss.

So, is climbing stairs good for weight loss? Yes, it is! However, the calories burned depend on several factors, like height, weight, and other physical characteristics, including the speed of climbing stairs.

2. Build Muscle: Climbing stairs is a resistance exercise that can help build muscle, especially in the lower body. This increase in muscle mass can help increase metabolism and burn more calories at rest.

3. Improves Cardiovascular Health: Climbing stairs is a great cardiovascular exercise that can help improve heart health and reduce the risk of cardiovascular disease. This improved cardiovascular health can help improve overall fitness and aid in weight loss.

4. Increases Energy Expenditure: It is a fact that climbing stairs requires more energy than walking on a flat surface. It can help you increase energy expenditure. More calorie burn leads to a high-calorie deficit, which eventually helps in weight loss.

Overall, climbing stairs is a great exercise for weight loss because it burns calories, builds muscle, improves cardiovascular health, and increases energy expenditure. It is also a convenient and free form of exercise that can be done by anyone and almost anywhere with access to stairs.

Note: If you have any knee or back issues, we recommend you consult a doctor before adding it to your daily routine.

Other Health Benefits Of Stair Climbing

Stair climbing provides numerous health benefits beyond weight loss. Here are some other health benefits of stair climbing when exploring the answer to “Is climbing stairs good for weight loss?”:

1. Improves Lung Function: It can help increase lung capacity and improve oxygen uptake, which can help reduce the risk of respiratory diseases.

2. Enhances Bone Density: Stair climbing is a weight-bearing exercise that can help strengthen bones and reduce the risk of osteoporosis. It can also help improve balance and reduce the risk of falls in older adults.

3. Boosts Mental Health: Exercise, in general, is well-known to reduce stress, and stair climbing is no exception. It can help release endorphins, which are natural mood-boosting chemicals that can help reduce stress and improve mood.

4. Promotes Blood Circulation: Stair climbing can help improve blood circulation, especially in the lower body. This improved circulation can help reduce the risk of varicose veins and other circulatory problems.

5. Good For Heart: Stair climbing can help lower cholesterol levels, which can help reduce the risk of cardiovascular disease. According to a study published in the Journal of Applied Physiology, regular stair climbing can help lower LDL (bad) cholesterol levels and improve overall lipid profiles.

6. Improves Life Expectancy: There is a significantly lower risk of mortality when climbing more than 55 flights per week.  A study published in the Atherosclerosis Journal found that climbing more than five flights of stairs daily could reduce the risk of cardiovascular disease by 20%. 

Do you know that active stair climbers are more fit and have a higher aerobic capacity? Climbing stairs can be a challenging workout, but it can provide a sense of accomplishment when goals are reached. This can help improve self-esteem and motivation to continue with a healthy lifestyle.

Tips To Follow For Climbing Stairs In Your Lifestyle

When finding out “Is climbing stairs good for weight loss?”, you must know that it gives you the best results when you keep some important points in your mind. Here are some tips to help you get started:

• Start by taking the stairs whenever possible instead of opting for the elevator or escalator. This simple change can make a big difference in increasing your daily physical activity. Also, warm-up is very important in all sports, and climbing stairs is also a form of physical exercise, which is no exception.
  
• Set achievable goals for yourself, such as climbing a certain number of flights each day or increasing the intensity over time. Gradually challenge yourself to climb more stairs as you build strength and endurance. Climbing stairs for 15 minutes daily can help you show positive results.
  
•  Make it fun by listening to music or podcasts while climbing stairs, or find a buddy to join you for added motivation and accountability.
  
• Consider using a fitness tracker or app to track your progress and set reminders to ensure you stay consistent with your stair-climbing routine. You can also use Fitelo Bluetooth Smart Scale to measure your weight and track other body parameters on its app!
  
• Gradually increase the intensity of your stair climbing workout by climbing faster, taking bigger steps, or adding weight.
  
• Also, add interval training to your stair climbing workout by alternating between a fast pace and a slower pace. This can help to increase your heart rate and burn more calories.
  
• Wear ankle weights while climbing stairs to increase the intensity of your workout. Consider this tip when you want to know, ‘Is climbing stairs good for weight loss?’
• Combine stair climbing with other exercises such as jogging, walking, or strength training to create a full-body workout.

Be consistent in your activity, and soon you will see the results in the form of losing weight. However, you must also take care of your food habits by eating a healthy and balanced diet. You can connect with a registered dietitian to help you with this.

Precautions To Follow While Climbing Stairs For Weight Loss

How to climb stairs properly for weight loss? Although we have mentioned above in this blog that climbing stairs improves life expectancy and is the simplest form of exercise, you must still follow some rules while taking stairs for best results. These are:

• Warm Up: To climb stairs tirelessly and achieve a high weight loss effect, we should warm up carefully so that our body gets ready to start the action.
  
• Start Slow: If you are not used to climbing stairs, start with a small number of stairs and slowly increase your pace and the number of stairs you climb.
  
• Wear Comfortable Shoes: Make sure you wear comfortable and supportive shoes that can provide a good grip and prevent any slips or falls.
  
• Use The Handrail: Always use the handrail while climbing stairs, especially if you are a beginner or have balance issues.
  
• Take Breaks: If you feel tired or out of breath, take a break and rest for a while before resuming. Listen to your body, and don’t push yourself too hard while exploring “Is climbing stairs good for weight loss?”
  
• Stay Hydrated: Hydrate yourself by drinking enough water before and after climbing stairs. Try the chia seed water recipe from Fitelo’s kitchen. It is a nutritious and healthy way to hydrate and helps with weight loss, too!
  
• Maintain Proper Posture: Stand tall and keep your shoulders back and your core engaged while climbing stairs. Avoid leaning forward or slouching.

If you take these precautions well in advance, you will steer clear of any probable accidents or injuries. This way, you can achieve your fitness and health goals.

Exercises You Can Try While Climbing Stairs For Weight Loss!

Climbing stairs is a great way to burn calories and lose weight. Here are some exercises that you can do while climbing stairs to increase the intensity of your workout and maximize your weight loss:

1. Two At A Time: Instead of climbing one stair at a time, take two steps with each stride. This will work your legs and glutes more and help you burn more calories.

2. Side Steps: Step up sideways on each step, alternating sides with each step. This will engage your inner and outer thighs and give you a great cardio workout.

3. High Knees: Lift your knees up high as you climb each step. This will work your abs, glutes, and legs and help you burn more calories.

4. Lunges: It is one of the best exercises for thigh fat and will help you know, “Is climbing stairs good for weight loss?” To lunge, take a big step up with one leg and lunge down, keeping your back straight. Alternate legs with each step. This will work your glutes, hamstrings, and quads.

5. Calf Raises: Step up on your toes on each step, lifting your heels off the ground. This will work your calves and give you a great cardio workout.

These exercises are purely optional, and you can do them at your convenience and with the consultation of your doctor. You must stay hydrated all the time while doing this, listen to your body, and do not ignore any stress signals.

Conclusion

Climbing stairs is one of the best exercises to burn fat and strengthen your lower body. It makes you fit by toning the butt, thighs, and calves and building great abs. Besides this, it positively impacts our whole body by improving mental health, the cardiovascular system, and much more.

This is an accessible, convenient, and fit for all workouts or activities that you can do anytime. Start small by taking the stairs whenever you can, and gradually increase your intensity as you build stamina. Also, for more guidance to support your dietary requirements, connect with our Fitelo experts anytime.

So, is climbing stairs good for weight loss? Yes, it is! Whenever you have to choose between elevators or stairs, we recommend that you ditch elevators and take those steps for greater health. Start doing this daily, and soon, you will be running up flights of stairs, feeling fitter, younger, stronger, and slimmer.

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Frequently Asked Questions

How Many Stairs Should I Climb A Day To Lose Weight?

Climbing stairs is a great way to burn calories and lose weight. To see results, climb stairs for a minimum of 15 minutes every day. Be consistent and do this for 4-5 days a week to see the desired outcome.

How Many Calories Do 100 Steps Burn?

The number of calories burned while climbing 100 steps depends on various factors such as weight, speed, and intensity. On average, climbing 100 steps can burn approximately 20-25 calories.

Are Stairs Better Than Walking For Weight Loss?

Climbing stairs is a more intense and demanding activity than walking, which means it can burn more calories and provide better cardiovascular benefits.

Is Climbing Stairs Good For Weight Loss?

Yes, climbing stairs can help with weight loss. It is an effective cardiovascular exercise that can burn a significant number of calories depending on the intensity and duration of the activity. However, it also depends on other factors, such as a diet plan to reduce weight, lifestyle, and overall physical activity level.

Is Climbing Stairs Good Exercise?

Yes, climbing stairs is a great form of exercise that can help improve cardiovascular health, increase muscle strength, and help in weight loss.

Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!

Disclaimer

This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long, happy life.