What happens to the body when you climb stairs daily?

We often complain about not having enough time to exercise due to our busy schedules. But what if we told you that all you need is a couple of minutes every day and no equipment to lose weight and keep yourself in shape? Shamita Shetty recently took to Instagram to share an easy cardio hack for when you can’t make time to hit the gym or a dedicated workout. Her trick? Climbing stairs.“When u don’t have the time to go to the gym, try this .. simple yet effective cardio!” she captioned her Instagram video, adding that it helps build the core, hamstrings, and glutes. “It is a combination of cardio and strength. I like to climb up and down about 5 times a day,” she added.
But is it an effective workout?
According to Deepika Sharma, personal fitness expert, stair climbing is one of the best and simplest workouts you can do. “It’s like cardio and strength training together, your heart rate goes up, but also your legs, quads, glutes, hamstrings — they really burn. Even your core works a bit. People think you need machines for that, but not really, stairs work a lot better than people expect,” she added.
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According to her, it builds stamina, aids in weight loss when you stay regular, and because it’s weight-bearing, it’s also good for your bones. “If you don’t have time for the gym, just use the stairs. Even 10–15 minutes a day makes a difference,” said Sharma.
Stair climbing vs walking
Dr Surender Pal Singh, HOD of the Physiotherapy Department at CK Birla Hospital, Delhi, concurred, saying that stair climbing promises a more intense workout that burns calories quickly, while walking provides a gentler, more accessible exercise suitable for a broader range of fitness levels.
Climbing stairs can help you lose weight (Source: Freepik)
When it comes to weight loss, stair climbing generally offers a more effective and intense workout compared to walking. According to Dr Singh, stair climbing burns significantly more calories in a shorter amount of time due to its higher intensity. “This exercise engages more muscle groups, particularly in the lower body, requiring greater effort and leading to faster calorie expenditure. For older people, it’s quite helpful, as it keeps the joints moving, improves balance, and circulation too,” he said.
What to keep in mind
The important thing is not to rush. “Take it slow, hold the railing if needed. It’s more about staying independent, like being able to go up stairs without getting breathless,” he added.Story continues below this ad
For those wondering how stair climbing compares to walking in terms of calorie burn, Dr Singh shared that stair climbing can burn roughly 15 to 20 times more calories than walking on flat ground for the same duration.
To match the weight loss results of a walking session, climbing stairs for about 20 to 30 minutes could achieve similar, if not better, results. “While stair climbing is more efficient for weight loss, it is important to consider individual health factors before incorporating it into a fitness routine, especially if you are new to high-intensity exercises,” said the expert.
However, it may not be suitable for people with joint issues, such as osteoarthritis, or mobility challenges, as the increased pressure on the knees and hips can lead to discomfort or injury. Those with a higher fitness level or those aiming for faster weight loss may find stair climbing to be more effective.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.