15 benefits of 15 minutes of climbing stairs – Times of India

Ditching lift and taking stairs is a small lifestyle change that can make a big difference to your fitness and well-being. If you are trying and failing to shed those extra pounds, this simple workout done consistently over a period of time can do the trick.
A new research finds that people who climb more than five flights of stairs daily may have a lower risk of cardiovascular disease.
Compared to those who didn’t take stairs, people who regularly climbed five flights of stairs were 20% less likely to experience a heart-related problem or stroke, says a study published in the journal Atherosclerosis.
Taking stairs is something which you can begin any moment, even now, as you read this article. Even 15 minutes of stair climbing every day can help you shed weight and inches from your belly. It can cut your diabetes risk and keep your bones healthy. Regular physical activity can keep you in a happy and energetic state of mind, which can enhance overall quality of your life.

15 benefits of 15 minutes of stair climbing

1. Weight loss

When compared to walking, climbing stairs is considered a more intense workout and can aid in burning more calories. Increasing the speed of stair climbing or taking multiple steps at a time can further increase the number of calories burnt. According to a study by the American Council on Exercise, stair climbing can burn around 8 to 11 calories per minute.

2. Blood pressure control

Stair climbing can help increase your heart rate which strengthens the heart muscle. It also aids in lowering blood pressure, and cholesterol. Stair climbing promotes better blood circulation throughout your body which can lower risk of blood clots, atherosclerosis, and hypertension.

3. Good for mental health

Stair climbing can improve symptoms of anxiety and depression as the process aids in releasing endorphins, which are known as happy hormones, and can promote feelings of happiness and relaxation. According to an NCBI article, climbing stairs regularly is associated with better mental health.

4. Diabetes management

Even 10 minutes of stair walking daily can improve your insulin sensitivity. According to a study, people who climb more stairs at home have a lower risk of developing the disease. Even a 3-minute stair climb can work wonders for glucose and insulin concentrations.

5. Heart health

The habit of taking stairs can give your heart health a major boost. It can cut the risk of dying from heart disease. As per the findings presented at ESC Preventive Cardiology 2024, people who climb stairs regularly reduce their risk of dying from cardiovascular disease by 39% compared to people who don’t use stairs.

6. Bone health

Stair climbing can give a good workout to your bones and muscles and help strengthen them. Stair climbing is considered a weight-bearing exercise which can help maintain bone density and resilience, reducing the risk of osteoporosis and osteoarthritis.

7. Building stamina

Especially for people who lead a sedentary lifestyle, the process of climbing stairs can help build stamina. Going up and down the stairs can give a boost to your endurance and help boost fitness levels.

8. Belly fat loss

Want to lose that stubborn belly fat? Climbing stairs can help you lose it effectively. It is not only a good exercise for getting rid of belly fat but also helps tone your butt, thighs, and calves.

9. Brain health

Stair climbing is associated with boosting brain function. If you want to keep Alzheimer’s and dementia at bay, regular stair climbing is recommended for improving cognitive function and brain health. As per a study done by the Department of Psychology, Umea University, Sweden, it was found that stair climbing induces cognitive benefits in male participants.

10. Improves lung function

Stair climbing can work wonders for improving lung function and capacity. The short bursts of high-intensity workouts are known to improve cardiorespiratory fitness and thereby improve lung health.

11. Longevity

Regular stair-climbers enjoy a long life as it help boost various aspects of well-being. The findings presented at a conference from the European Society of Cardiology, found people who climbed stairs as a form of exercise had a 24% lower risk of “all-cause mortality,” or dying from any cause, compared to non-stair climbers. Stair climbers also had a 39% lower chance of dying from cardiovascular disease.

12. Wards off depression

Research shows that people who do regular exercises enjoy a better mental health and emotional wellbeing, and lower rates of mental illness. Climbing stairs for 15 minutes can help reduce chances of depression.

13. Good sleep

Physical activity is also associated with better sleep quality. If you are leading a sedentary lifestyle, climbing stairs for 15 minutes can help improve sleep.

14. Muscle building

The process of stair climbing engages major muscle groups in your lower body – glutes, hamstrings, abs, quadriceps, and calves, as well as your core. It improves mobility and musculoskeletal resilience. Regular stair climbing can also help tone your body.

15. Mood booster

Stair climbing helps reverse ill effects of a sedentary lifestyle. It can also help improve your mood as any physical activity is associated with better flow of endorphins.

How many stairs should I climb for a good workout?

According to a study by Tulane University, climbing more than five flights of stairs a day, or 50 steps, can significantly reduce the risk of cardiovascular disease.

Is 15 minutes of climbing stairs enough?

To successfully build a habit, it’s effective to start small and gradually increase your efforts over time. Even 15 minutes of stair climbing can bring a range of benefits.

Stair workouts you can try

Stair pushup, stair crawl, stair lunge, side step are some of the workouts you can try while climbing stairs.