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Stair Climbing - Quicker Workout, Faster Results

Updated on March 29, 2012

Stair Usage Poll

When I am at work or crusing the mall I ......

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What I am about to say is quite shocking. I would not admit this is the audience of say... my children, their teachers, and especially not their gym coach. I am an anti-exorcist....oh wait no..that's dealing with the paranormal. I am anti-exercise...... that's better. It's staggering, I know. In the presence of normal society I pretend to be "into it." I watch Biggest Loser religiously. I have some sort of work out gear, somewhere. It makes its appearance every year for the church softball tournament. I even bought Wii Fit and proceeded to make a mini me. She looks all perky and ready to work out whenever I have the moxie to turn the game on. Yeah. Good for You see, I go through the motions, but do I really mean it all? No. I really can't stand it. I don't mean playing sports, being health, etc. I mean exercising just to exercise. It really just bores me to tears.

Luckily for me I've always been naturally thin, even un-naturally thin if you count middle school, but who does that? But wait...I actually do subscribe to Health Magazine. Well, my grandmother gave me the subscription, but it still counts. I just wanted to throw that in for all you fitness buffs who are pointing the mental finger of scorn in my direction at this moment. You know who you are. Finally, through this periodical of perfection it seems like I have found the "exercise" of my life. Really it's just in the nick of time. In exactly two days and one year I will be thirty. Add that plus three kids and I am starting to need this said exercise. I guess we all really do age. Yes, sadly when I sit down there is now a small roll on my tummy, I now buy jeans that promise to make your butt more shapely (out of need, not want), and my thighs...ok I'll just stop there. So, what is this miraculous exercise you ask in breathless wonder? Well, it's stair climbing, and it works.

What?  Me do exercise?!  That's hilarious!
What? Me do exercise?! That's hilarious!

When I was reading my Health magazine a couple months ago I came across this golden nugget of exercise genius. "Take the stairs," it told me "it burns twice as much fat in half the time." Half the time?! Perfect. I'd like to say that I ran to the nearest Sports Authority and bought their newest Stair Master 5,000, set it to the highest setting, and began my new butt kicking work out that day, but that would be lying....and lying is bad. No, I just turned on Dora for my three year old and starting cruising up and down our stairs at home. No monthly membership, no machine for me to break (it's inevitable, just ask my husband) and no need for child care to boot! In doing this hands on experiment and some research of my own I am here to testify!!! It works y'all, and it's easy and fast. Here are some of the facts that I have discovered. Read them and become a believer. There are stairs every where in this world! Find some, grab your iPod, and get going! I've only been working at it for a couple weeks and I can already feel the difference.

Great exercises for in between the stair running!

Stair Safety

  1. Wear supportive shoes. Aerobic or cross-trainers are the best for stairs.
  2. If you are in a stairwell make sure it is lit and well ventilated.
  3. Drink water, before, during and after!!!
  4. Your knees are more stressed going down the stairs than up. Go slower on the way down.
  5. Assume the correct position: Lean forward a bit from the hips and keep your back straight.
  6. Don’t climb with heels hanging off the edge of the step as you’ll risk injuring your Achilles tendon. Instead, place your entire foot on each step, heel first.
  7. Never climb in a deserted area. Make sure there is someone nearby in case of an unlikely accident. This would be me, and it wouldn't be unlikely.  I'm not what one would call graceful.

Stair Climbing: The Facts!

  • Climbing stairs improves cardiovascular health. Get that heart pumping!
  • It is considered weight bearing exercise, so it gives you healthier bones, like milk...ummm..only it's not a drink...
  • Stair climbing burns twice as many calories than any other sport or activity.
  • Because of that intensity it requires less time. For example 30 mins. of running is equal to about 15 mins.of stair climbing. Woohoo! Who likes running anyway?
  • Using the banister or railings to help pull you up actually adds to the work out by toning your arms.
  • It works out all of the leg muscles. Feel the burn!
  • Climbing up stairs is better for your knees than running.
  • Stair climbing can be done with out purchasing special equipment.
  • This form of exercise is also great for butt muscles. Hooray!
  • Another added benefit is the great core muscle work out, and it also improves posture. Can you say six pack?
  • Climbing stairs regularly also improves balance. Yet another great thing for me to work on!
  • Using the stairs for doing push-ups and other exercises is also a great way to work out!



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    • Missy Mac profile image

      Missy Mac 5 years ago from Illinois

      Okay! I am adding stair climbing to my walking routine. There are 14 stairs leading to my apartment. Thanks for the informative article.

    • MissE profile image

      MissE 5 years ago from Texas

      Thanks Marcy!

    • Marcy Goodfleisch profile image

      Marcy Goodfleisch 5 years ago from Planet Earth

      I'm so glad to know this is a way to burn calories quickly - I confess I don't set aside enough time to exercise, and I get impatient when I do try to work in the time. Thanks for the great tips!

      Voted up, useful and interesting!

    • MissE profile image

      MissE 5 years ago from Texas

      GO for it! :D

    • profile image

      bee 5 years ago

      OMG I am so gonna start ds, I have being looking for a work out routine guess i found it

    • MissE profile image

      MissE 6 years ago from Texas

      In the first 15- 20 min. of a workout you're burning carbs, then you start to burn fat. If you are wanting to burn fat and loose weight then I would do the 30. If you are just looking to stay in shape the 15 min twice is fine.

    • MikeWoods profile image

      MikeWoods 6 years ago from Indianapolis, Indiana

      Currently, I walk up the stairs in my home for 15 minutes a day. Would increasing that to 30 minutes at one time be better than doing it two times a day for 15 minutes each?

    • MissE profile image

      MissE 7 years ago from Texas


    • AutumnLockwood profile image

      AutumnLockwood 7 years ago from Northern California

      Very informative. Love this hub!

    • MissE profile image

      MissE 7 years ago from Texas

      Wow! That's a great work out with out even trying! Thanks for the comment!

    • sarovai profile image

      sarovai 7 years ago

      Useful tips.Every day I climb to my office ten times. I am in control. Thank u for sharing.

    • MissE profile image

      MissE 7 years ago from Texas

      Thanks! :)

    • Mountaineer Mom profile image

      Mountaineer Mom 7 years ago

      I, too, enjoy the benefits of stair climbing! Great way to get in shape.

    • MissE profile image

      MissE 7 years ago from Texas

      Hmmmm....are people from Aushwitz thin? Interesting comments. Thanks!

    • Bruno Sp profile image

      Bruno Sp 7 years ago

      "I am anti-exercise", "Luckily for me I've always been naturally thin". Thin? Good for you. I'm glad to meet someone who is anti-exercise. It's a sign that not all Americans are going mad. Stairmaster? It wouldn't be so easy to find anything more stupid than "stairmaster machine". However I've read a research that you (Americans) are more and more fat. Numbers say that near 30% of you are too fat. Interestingly these researchers say that this is probably genetic problem, not cultural. I guess they would say that being too thin is a genetic issue also. I wonder what would they say seing people from Aushwitz. Genetic problem?

    • MissE profile image

      MissE 7 years ago from Texas

      This is exactly why. :D

    • profile image

      Stairs 7 years ago

      Stairs are great. That could be why so many people LOVE their stair masters at the gym. You can build up quite a bit of sweat on those machines.

    • MissE profile image

      MissE 7 years ago from Texas

      Thanks! Did anyone notice that the contestants that did the extra stair climbing lost more weight this week?

    • Lamme profile image

      Lamme 7 years ago

      Great hub! I've been thinking about incorporating stair climbing into my exercise routine. Thanks for all the information.

    • MissE profile image

      MissE 7 years ago from Texas

      Thanks! The bleachers are perfect! At least you are doing something. :)

    • Mardi profile image

      Mardi 7 years ago from Western Canada and Texas

      Great hub with lots of motivational information. I always take the stairs if at all possible but often have trouble convincing others. Too bad all the equipment is so expensive, I will just have to be happy with running the bleachers at the high school!