Is climbing stairs good or bad?

The cardio activity you have been craving because of a lack of time in your schedule can easily be replaced by taking a few flights of stairs to your office, home or the shopping centre you go to. A research performed in Canada concluded that climbing stairs was twice as demanding as walking on an even surface, and even more difficult than walking up an inclined surface. In fact, climbing stairs was deemed more difficult than even lifting weights, as climbing stairs tires you out quicker than any of the other activities.

On a separate note, people who have had a procedure like angioplasty or surgery like coronary artery bypass graft can also to take the stairs after a while. Check with your doctor for the proper exercises after bypass heart surgery and other procedures.

Climbing stairs is a surprisingly efficient way to burn calories. In fact, climbing stairs burns two to three times more calories than walking at a brisk pace on an even surface. The vertical movement of stair climbing as compared to walking on an even surface makes it a more energy-consuming activity, thereby even more efficient in burning calories than jogging. As a result, climbing stairs is an effective weight-loss method.

Research shows that climbing stair multiple times in a day is like "exercise snacks" or short bursts of activity that help you burn calories, increase stamina and become stronger every day.

As compared to running on a road or a pavement, climbing stairs is a low-impact exercise, making it much easier on the knees and other joints in the lower half of the body. Because of this, those who regularly go running or jogging have a comparatively higher chance of suffering from injuries as compared to those who walk or climb stairs frequently.

Climbing stairs can also provide relief from knee pain. This is because taking stairs helps to strengthen the muscles around the knee joint, and eventually take the load off the knee.

That said, you should talk to a physiotherapist before taking up any exercise - whether you have knee pain because you are recovering from an ACL injury or because you have arthritis, your doctor should decide which exercises you should do depending on the seriousness of your condition and the stage of recovery you're in.

Some of the key precautions to keep in mind if you are climbing steps with a knee condition are:

• Stop immediately if you feel a sharp, stabbing pain.
• Avoid overdoing the workout - instead, take it slow and gradually increase the number of stairs you climb unassisted.
• If you have had surgery, like a knee replacement surgery, check with your doctor or physiotherapist to know when you can safely start taking the stairs.
• While going up the stair, lead with your dominant leg. For example, if your right leg is stronger, take the first stair with your right. While coming down the steps, lead with your weaker side.

Read more: Cracking sound in knee

Climbing stairs helps build and work on almost every muscle in the lower body, including the hips,  thighs and calves. The upward movement in stair climbing means the lower body has to work against gravity, thereby creating more resistance and promoting muscle growth as a result. It is also a great exercise to tone and shape the legs and buttocks.

Research shows that climbing stairs improves strength in the leg muscles in older adults, and reduces the risk of falling.

The climbing movement requires both legs to work with the same intensity simultaneously, which promotes better balance in the body. The vertical movement in climbing stairs engages the muscles in the legs to stabilize the upper body, thereby improving the overall balance. Those who have difficulty balancing themselves while climbing stairs, however, must hold onto the railing for additional stability.

Every building that has elevators has a staircase. Running or walking may require long stretches of a track or road, but stairs are easy to find anywhere. The mall that you frequently visit, your office or even urban homes have staircases in the building, which makes it easy to use stairs frequently for a daily workout.

Added bonus: climbing stairs doesn't cost you anything, unlike signing up at a gym or a fitness centre.

A study done at Harvard  University in 2019 found that men who took eight or so flights of stairs in a day had a 33% lower mortality rate than sedentary men. That statistic bettered even those who walked over a mile a day, as they had a 22% lower rate of mortality in comparison. The activity encourages the heart to pump faster at frequent intervals, which is necessary for improved cardiovascular health. It can be done over several intervals and does not require a set time to do it.

Any kind of physical activity is associated with benefits to mental health. Climbing stairs is no exception. Intense exercise helps the body release endorphins, also known as the happy hormone. These endorphins help in keeping illnesses related to stress at bay and under your control.