What happens if you walk up the stairs every day?

It’s no secret that increased physical activity improves your health. Many who do not know where to start their acquaintance with the sport start it by walking up the stairs, replacing it with the usual movement on the elevator. And what will happen if such physical activity is present in life every day?

Muscle training

Scientists have proven that walking up the stairs “charges” better than caffeine, so it makes sense to go up the stairs a few flights instead of walking to the coffee machine and then going back down. This will greatly benefit your muscles and especially the muscles of the legs.

It should be borne in mind that when descending, some muscles are included in the work, and when lifting, others. In the first case, the main load falls on the shins, and in the second, it is taken over by the biceps of the thigh, quadriceps, and soleus, as well as the muscles of the calves and buttocks.

Of course, you should not count on the fact that such exercises will give your legs a pronounced relief, that is, they will pump them in the same way as bodybuilders do on simulators with a lot of weight, but it is quite possible to improve blood circulation, get rid of edema and increase vitality with the help of walking. You can expect a positive result after 3-4 weeks of regular training.

walk up the stairs

Cardio effect

Stair climbing can be a huge cardiovascular benefit, as it’s just the perfect cardio workout that engages different muscle groups and provides increased oxygen uptake. In the training process, glucose is oxidized by oxygen, and an additional energy supply is created. Cardio training increases the heart rate, increases blood circulation, improves ventilation of the lungs, and thanks to the saturation of cells with oxygen, the process of burning fat is launched, which will be appreciated by those who struggle with excess weight.

In the International Journal of Environmental Research and Public Health, scientists recommend using stairs at home as an inexpensive tool to reduce disease risk and improve your health. For example, scientists have found that stair climbing improves aerobic endurance, body composition, and serum lipids.

Weight loss

How to climb stairs for the benefit of the figure? Walking up and down is much healthier than taking the elevator or escalator. Still, the most important thing here is not to rush to the refrigerator to replenish your energy reserves. Instead of the usual fast food snack, use a smoothie or cocktail prepared at home, but if you were late for work and did not have time to make it, satisfy your hunger with bananas or a mixture of nuts and dried fruits.

walk up the stairs

Try not to eat before bed. The end of the day is usually accompanied by an unpleasant rumbling in the stomach, but suppress the urge to run in and buy something from the convenience food. It is better if the dinner is light, mainly plant foods. Then you can get many health benefits:

  • A weight loss effect.
  • A boost of energy and vigor.
  • Increased endurance.
  • Normalization of pressure.


Today, those who adhere to a healthy lifestyle seek to prolong their youth and longevity. Someone relies on regular examinations and disease prevention. In contrast, someone adheres to the Mediterranean diet because it is known that the inhabitants of the Mediterranean live longer and, for many years, maintain an active body and clarity of mind. Scientists advise supplementing these two points by walking up the stairs. It has been proven to reduce the risk of mortality. Data from this study was published in the journal Medicine & Science in Sports & Exercise.

walk up the stairs

What else can you advise those who want to live long? Of course, keeping your muscles in good shape means exercising as much as possible and giving up bad habits, but a glass of red wine at dinner from time to time will not hurt. Learn how to brew herbal teas because they are very beneficial for health, but the most important thing is the psychological attitude, the desire to live and enjoy life.

Where to start training?

If walking up the stairs has always been difficult for you, especially upstairs, you can start climbing the escalator or lift and going down on foot. Climbing should be added in stages and not immediately to the 20th floor, but first for several flights and then another. Someone prefers to navigate by time. For example, 20 minutes of walking per day. You can only go down, but you can alternately up and down. Advanced “users” of the stairs come up with interesting and boring options, for example, a tier up – a tier down, two flights up and the same number down, etc.

You can buy a fitness tracker and focus on the number of steps taken. Many of those who lead an active lifestyle strive to see the figure of 10 thousand on the screen at the end of the day. Of course, this does not mean you need to run up the stairs all day, but you can “get” the missing one this way.

walk up the stairs

You must try to overcome a certain distance on the stairs on foot twice daily. For example, once at work and the other – on the subway. By estimating the number of steps climbed or by taking measurements with a pedometer on a wrist gadget, you can understand what activity level is optimal for you.


Of course, any physical activity requires compliance with safety rules. Even such a seemingly natural and easy load for the body can be fraught with various health problems, especially if prerequisites exist. Walking up the stairs strains the joints, so it is contraindicated for those with any problems with them. This is especially true of the disease in the acute period, when the joints swell and redden, creating pain and discomfort when moving. It is necessary at least to achieve remission and only then start training after consulting with your doctor.

Walking stairs for a long period is not worth it for those with ankle, knee, spine, or hip joint injuries. The same applies to people with varicose veins, overweight and arterial hypertension.

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