How to Convert Stair Climbing Into Minutes of Exercise

Stair climbing at virtually any speed can provide you with some of the benefits of regular, prolonged cardiovascular exercise. Exercise need not be strenuous or even continuous to be beneficial. Several trips up and down the stairs at a moderate pace can still have health benefits. If you have the option of taking the stairs at work or school, then you can easily convert the time you spend getting to the next floor into a productive mini-workout.

Things You'll Need

  • Comfortable walking shoes
  • Evenly spaced stairs
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Instructions

  1. Stair Climbing for Exercise

    • 1
      Choosing shoes with good arch support can help prevent injuries while climbing stairs.

      Select good stair-climbing footwear. Your shoes should have good arch support, flex a little at the toes, and be comfortable enough to walk in throughout the day without irritating any part of your foot. Shoes with elevated heels are not good for stair climbing, as they heighten the risk of ankle injury and damage to the Achilles tendon.

    • 2
      Mini-workouts like taking the stairs can help you get in a little cardio without breaking a sweat in your work clothes.

      Start off slow. When your muscles are cold they are more prone to injury. Make sure to begin climbing at a slow, steady pace. Take time to allow your muscles to warm up before increasing your speed.

    • 3
      Remember to pace yourself for the number of floors you will need to climb or descend.

      Push through the entire climb. Many of the health benefits associated with taking the stairs come from working your circulatory system. Ascending the entire way without stopping in the middle will make sure that there is increased blood flow to your muscles throughout the entire climb. If you feel tired or experience muscle soreness, slow down your pace but keep at it. These are normal effects of aerobic exercise and will gradually subside as your body adjusts to your new routine.

    • 4
      A few trips up and down the stairs each day can turn into a healthy habit.

      Repeat often. Although a single interval of climbing the stairs can have health benefits when compared with taking the elevator, it is not enough. In 2013, the World Health Organization recommended at least 150 minutes of moderately strenuous exercise per week for adults 18 to 64 years old -- that's 22 minutes a day. Stair climbing can be a good start toward developing an active lifestyle.