It’s no secret that most of us live a sedentary lifestyle. Time spent commuting, sitting at a desk for school or work, and using computers and other screened devices can make it hard to find moments when activity naturally fits in.
In fact, about 80% of American adults and adolescents don’t engage in the recommended amount of physical activity, according to the U.S. Department of Health and Human Services (HHS). And this can have serious impacts on health. A 2019 study by researchers at the Columbia University Irving Medical Center found that the more time people spend sitting while watching TV, the greater the risk of heart disease and death.
Your task? Try to squeeze as much movement into your day as possible. Every bit counts. Even if you can’t meet the HHS’ goal of at least 150 minutes of moderate-intensity activity per week, just sitting less and moving more can give you great health gains.
One of the best bang-for-your-buck activities is taking the stairs. It’s an aerobic workout and strengthens your muscles and bones.
Don’t just take our word for it. Here, experts explain what can happen to your body when you skip the elevators and escalators — and how it may protect your long-term health.
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1. You breathe easier
Your muscles need oxygen to make energy. So when you take the stairs, your heart and lungs work together to increase your body’s supply, says Carol Yuan-Duclair, MD. She’s a board-certified physician and the founder of B. Hai Sleep Health in Whitehouse Station, New Jersey.
To take in more oxygen, your breathing becomes quicker and deeper, explains Dr. Yuan-Duclair. And your heart pumps faster to push oxygenated, nutrient-rich blood throughout the body.
The more active you are, the better your body gets at this whole process. “Frequent exercise helps the muscles extract oxygen more efficiently,” says MeiLan K. Han, MD. She’s a professor of medicine in the Division of Pulmonary and Critical Care at the University of Michigan and a spokesperson for the American Lung Association.
She adds, “Aerobic exercise can help make the muscles that encase the chest wall stronger, making it easier to breathe.”
2. You build lean muscle mass
Walking up the stairs (or really any incline) is definitely a cardio workout. But did you know that it’s also considered strength training?
“When you step onto a stair, you’re transferring your body weight on an incline and propelling that weight up and toward the next step,” says Evan Williams. He’s a certified personal trainer in Chicago and CEO of E2G Performance. “This activates muscles from your foot all the way up to your glutes, which in turn helps with muscle development and function.”
Why is that important? Well, increased muscle mass burns more calories (even when you’re not exercising). It’s also important for regulating blood sugar, which can reduce your risk of diabetes. Taking the stairs regularly can help you maintain this all-important muscle mass, which we naturally lose as we age, says Dr. Yuan-Duclair.
3. You feel more energized
Do you get a midafternoon energy slump? Instead of reaching for another cup of Joe, try a hit of activity to perk you up. “Short bouts of stair climbing have been shown to increase feelings of energy and mood,” says Williams.
A study published in Frontiers in Psychology found that 3 sets of stair climbs, each one lasting just 1 minute, was enough to help folks feel more energetic, less tense and less tired. That’s not surprising because exercise can release feel-good brain chemicals and help take your mind off worries. Those are 2 pluses for easing symptoms of depression and anxiety, according to the Mayo Clinic.
4. You prepare yourself for better sleep
Getting enough shut-eye doesn’t just impact your next day’s to-do list. It can also help you get sick less often, reduce stress and stay at a healthy weight. “Good sleep is crucial to our well-being,” says Dr. Yuan-Duclair.
Studies show that regular physical activity can promote better-quality and more consolidated sleep. If taking the stairs could mean less tossing and turning, we’re definitely on board.
(Related reading: What you need to know about sleep apnea.)
