I recently had this question asked of me: "I have the choice of parking on the street and walking six blocks to get to work or parking in the ramp and taking six flights of stairs. Which is better?"
Really, there is no wrong answer to this question because both choices are better for you than no physical activity. However, with all the emphasis on getting 10,000 steps a day, it’s an important reminder that not all steps are created equal.
Burn more calories
First, walking up and down stairs burns more calories than walking on a flat surface at a moderate pace. How many calories you burn depends on your weight, but going down stairs burns between 175 and 275 calories per hour and going up stairs burns 530 to 835 calories per hour. Compare that to the 175 to 275 calories burned perhour walking a 20-minute mile.
Improve cardiovascular fitness
The intensity of stair climbing also increases your cardiovascular fitness. Your heart rate remains higher, even when descending stairs, than it does if you walked at a moderate pace for your entire workout.
Increase muscle strength
Taking the stairs activates and strengthens more muscles in your legs and back than does walking. Even going down stairs works and tones your muscles and joints, plus it is good for your balance and coordination.
So, even at a slow pace you can get "more bang for your buck" by taking the stairs than by walking on a flat surface. However, the most important thing is to make choices that keep you active, whenever possible.
As a fitness enthusiast with a deep understanding of exercise physiology and its impact on health, I can confidently affirm the value of incorporating physical activity into daily routines. The question posed about choosing between walking six blocks on the street or climbing six flights of stairs is a fascinating one, and I'm excited to provide evidence-backed insights to help make an informed decision.
Let's delve into the concepts mentioned in the article:
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Caloric Expenditure:
The article rightly emphasizes that not all steps are created equal when it comes to burning calories. Walking up and down stairs is a more calorie-intensive activity compared to walking on a flat surface at a moderate pace. The evidence supporting this is based on the caloric expenditure data. Going down stairs burns approximately 175 to 275 calories per hour, while going up stairs can burn a significant 530 to 835 calories per hour. In contrast, walking a 20-minute mile on a flat surface burns around 175 to 275 calories per hour.
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Cardiovascular Fitness:
The article suggests that the intensity of stair climbing contributes to improved cardiovascular fitness. This claim aligns with established principles of cardiovascular exercise. The elevated heart rate experienced during stair climbing, even when descending, can lead to enhanced cardiovascular benefits compared to a moderate-paced walk. It's important to note that cardiovascular fitness is crucial for overall heart health and endurance.
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Muscle Activation and Strength:
The article highlights that taking the stairs activates and strengthens more muscles in the legs and back compared to walking on a flat surface. This is supported by the well-documented fact that stair climbing engages various muscle groups, promoting both strength and toning. The assertion that even descending stairs works and tones muscles and joints underscores the comprehensive nature of stair climbing as a lower body workout. Additionally, the benefits for balance and coordination are mentioned, indicating a holistic approach to fitness.
In summary, both options—walking on the street and climbing stairs—contribute positively to physical well-being. However, the evidence presented in the article suggests that choosing the stairs offers additional advantages, including higher caloric expenditure, improved cardiovascular fitness, and enhanced muscle activation and strength. Ultimately, the key takeaway is to prioritize regular physical activity and make choices that keep you active whenever possible, recognizing that both options are beneficial for overall health.
FAQs
Burn more calories
Does it take more power to climb stairs quickly or climb stairs slowly? ›
You could run up a flight of stairs rapidly or you could climb the same stairs very slowly. Either way, you do the same amount of work because you apply the same force (equal to your weight) through the same distance (the height of the stairs.)
Why is running up a flight of stairs more difficult than running on a flat surface? ›
When you're walking on a flat surface, your body movements are in accordance with gravity. But walking up (such as on an inclined surface or while climbing up stairs) you're going to be working against gravity, thereby consuming significantly more energy.
Does it take more energy to walk or run up stairs? ›
Does a person do more work if they walk or run up the stairs? No; the formula for work does not take into account the time to climb the stairs. Yet the two situations are different. When a person runs up the stairs, he does the same amount of work in less time than when he walks up the stairs.
Is stair climbing better than walking? ›
Research currently has stair climbing in the No. #1 spot for calories burned beating running, swimming, cycling and walking*. In fact stair climbing burns 23% more calories than running, 250% more than swimming, 63% more than cycling and 400% more than walking at 3.22 km/h.
Does walking up stairs make you faster? ›
Whether you're walking or running up stairs, you're building speed, strength, cardiovascular fitness, and agility. If you want to get in great running shape, you'll be sold on stairs by the end of this article and several of the recommended stair workouts below.
Which required more power, walking or running up the stairs? ›
Power: You can walk up a flight of stairs or you can run up a flight of stairs. Either way you apply the same force through the same distance so you do the same amount of work. However in the running case, you develop more power. Power is work per time.
Why is going up stairs harder than walking? ›
Well, the key difference is gravity. When you're strolling on flat ground, you're propelling your body forward. But when you're walking up stairs, you're moving forward and up. Most people take bigger steps—and lift their hips higher—to do this, which engages more muscle fibers, says Hart.
Are you more likely to fall going up or down stairs? ›
Falls on stairs happen all the time, but they are much more common when descending a staircase than when climbing one. While the pull of gravity is undoubtedly a factor in falls while going down stairs, the mechanics of how we walk on stairs play an outsized role in such slip and fall accidents.
What happens if you climb stairs every day? ›
Stair climbing increases leg power and may be an important priority in reducing the risk of injury from falls in the elderly. Stair climbing can help you achieve and maintain a healthy body weight. Stair climbing can help you build and maintain healthy bones, muscles and joints.
Depending on your free time as well as your physical condition, there is a reasonable exercise regimen, not just climbing a lot of stairs is good, on average climbing stairs every day from 15 to 25 minutes is good for the body. you have burned about 200 to 300 calories and helped reduce excess fat.
How many stairs should I climb for a good workout? ›
Regularly walking up 400 steps — or about 33 flights — during the course of a day can substantially increase your endurance, giving you a 17 percent bump in VO2 max (the maximum amount of oxygen you can take in during exercise), according to a study published in the British Journal of Sports Medicine.
How many stairs to burn 500 calories? ›
Back to the question, To burn 400 to 500 calories in a day, you need to climb 33.33 flights of stairs every single day. Most people burn around 300 to 400 calories by walking 10,000 steps. Experts fitness enthusiasts recommend gradually increasing the number of steps, aiming for an extra 1,000 steps per day each week.
What are the disadvantages of stair climbing? ›
A few reasons why stair climbing isn't as popular as walking for weight loss:
- Stair climbing can be quite intensive, most beginners may find it too hard to start.
- Stair climbing may cause knee joint pain if it is not performed correctly.
- Stair climbing may not be possible for obese people to start.
A study in JAMA Neurology found a possible link between walking 10,000 steps per day and a reduced risk of developing cardiovascular disease, 13 types of cancer, stroke, and heart failure. Research indicates a link between walking and improved mental clarity and the creative flow of ideas.
Is too much stair climbing bad? ›
Climbing stairs is generally a safe and effective form of activity to promote good health and to help you get around. However, there are some circ*mstances in which climbing stairs is not the best option. Certain injuries and conditions can worsen if your knees are put under the force that climbing stairs involves.
When did you use the most power when you climbed the stairs quickly or slowly? ›
Power is the rate at which work is done. If you climb the stairs quickly, you operate at a high power level. If you climb the stairs slowly, your power level is low. Work and energy are measured in joules (J), and power is measured in watts.
How does the rate at which you climb the steps affect the power? ›
Power is measured in joules/second, and it takes 9.8 joules/kg to rise 1 meter. So if they're the same mass and climb the stairs in less time, then they'd expend more joules/second, and therefore more power.
What speed should you be climbing stairs? ›
Although it appears that a stair-climbing speed of 1.3 steps per second is normal for most healthy, community-dwelling older adults when ascending and descending an average-size staircase, further research is needed to determine whether this speed is sufficient for negotiating stairs in an emergency situation.
Do you use more energy going down or up the stairs? ›
Climbing a flight of stairs (roughly 12 steps) is about the same as taking 38 steps on level ground. Even walking down a flight of stairs burns half the calories as walking up the stairs.
