Climbing stairs has become a popular way to stay healthy and active, especially for people who don’t have time or access to a gym. But how many stairs should you climb to lose weight? Stair climbing can be a highly effective aerobic exercise that burns calories and improves muscle strength, according to a study published in the International Journal of Physical Education, Sports and Health 2023. Here, we’ll explain in detail how climbing and descending stairs can help you lose weight and what the optimal number of stairs is.
Why climbing stairs is effective for dieting
A great high-intensity workout that targets key muscle groups such as quadriceps, hamstrings, calves, and glutes is stair climbing. Compared to low-intensity activities such as walking, this activity increases your heart rate, which helps you burn calories faster. Depending on your weight and level of activity, each flight of stairs burns about 8 to 11 calories per minute. Therefore, performing this simple workout regularly will help you lose weight.
How many stairs do you need to climb in a day?
In general, we recommend aiming for at least 30 minutes of stair climbing five days a week to lose weight effectively. Depending on your pace and fitness level, this equates to 500-700 steps every day. For beginners, it’s important to start slow and gradually increase the amount of stairs you climb.
Calories burned and weight loss potential
Many variables such as weight, tempo, and duration affect the calories burned when climbing stairs. For example, when combined with a balanced diet, walking up and down the stairs, which burns 200 to 300 calories per day, can lead to weight loss of about 200 g each week.
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How to make the most of your stair walking habit
maximize the effectiveness of stair climbing for weight loss The key is consistency and technique. Here are some tips:
- If climbing for 30 minutes straight seems like too much, try shorter, more intense intervals, such as climbing for 3 minutes, resting, and repeating.
- Increasing your speed will increase your training volume and potentially burn more calories.
- Maintain a straight back and tight core. This not only improves your balance but also trains more muscles.
- To make your practice more challenging, try adding weights, walking down instead of using the lift, or skipping steps.
Experts say that gradually increasing the difficulty will help your body adjust, allowing you to continue making progress toward your fitness and weight loss goals.
