Hey Hopium Fam!
Let’s talk about the unsung hero of architecture and fitness: stairs. Yeah, those things you might usually avoid like last week’s leftovers. But what if we told you they’re secretly your ticket to burning calories faster than you can say “cardio,” getting stronger, and maybe even saving a few minutes on your commute?
Intrigued? You should be! Forget fancy gym memberships for a sec, because your personal StairMaster might just be lurking in your office, home, or even the local subway station.
Why Climb? Oh, Let Us Count the Ways (and Calories!)
You know that feeling after jogging? Sweaty, maybe a bit achy? Well, get this: stair climbing burns MORE calories per minute than jogging! Mind. Blown. It demands a whopping 8–9 times more energy than just sitting (we see you, couch potatoes!).
Think about it: every step up torches about 0.17 calories, and even going down zaps about 0.05. It adds up faster than you think! As Lauri van Houten from the International Skyrunning Federation put it, “You get a lot of bang for your buck.”And who doesn’t love a bargain, especially when it comes to fitness?
But wait, there’s more! Climbing stairs is like a ninja workout for your legs, glutes, and core. Think squats and lunges, but with a purpose — getting somewhere! It strengthens joints, boosts bone density (especially important as we age gracefully!), improves your heart health, and might even slash your heart attack risk if you commit to just 7 minutes a day. Seriously!
Stairs: Your Everywhere Gym
The best part? Stairs are basically unavoidable. Home, work, malls, subway stations… they’re calling to you! Yuri Yoshizumi, who literally won the Stairclimbing World Championships in Osaka (yeah, that’s a thing!), says just using station stairs instead of escalators is great exercise.
• Tiny Time Commitment: Don’t have hours? Perfect! Short bursts count. Even two flights a day can lead to weight loss over time.
• Office Hack: Ditching the lift for buildings five floors or less is often quicker, saving office workers up to 15 minutes daily. More time for coffee! (Or more stairs?)
• Build Up: Start small! Add a flight today, another next week. Your body (and maybe your step count) will thank you.
Want to Make It Even Harder? Enter the Kettlebells
Want to turn those stairs into your personal boot camp? Try climbing while holding a pair of 10 lb kettlebells, one in each hand. This will not only torch more calories but also engage your arms, shoulders, and core with every step.
It’s like taking the scenic route… but with groceries. The burn is real, the breathlessness is guaranteed, and the bragging rights? Unlimited.
Just be safe — keep your posture tall, your steps intentional, and start slow. Even one or two flights with added weight will feel like a challenge.
Did You Know? Stairway Fun Facts!
• Stair climbing burns roughly 23% more calories than running and a staggering 400% more than walking at a moderate pace. Take THAT, treadmill!
• Going down stairs works different muscles and improves balance and coordination. So don’t just sprint up, enjoy the descent!
• Competitive stair climbing is INTENSE! The upcoming 2025 Hustle Chicago® Stair Climb will even host the Towerrunning USA Championship. While we might not be tackling 94 floors (yet!), it’s fun to know the pros feel the burn too!
Your Mission, Should You Choose to Accept It…
Next time you face a choice between the escalator and the stairs, take the stairs. Think of it as a mini-adventure, a calorie-crushing challenge, or just a way to add a little vertical victory to your day.
Got a favorite staircase you conquer? Found a creative way to add more steps to your routine? Hit reply and share your stair stories with the Hopium Health community!
Stay strong, stay silly, and keep climbing, And don’t forget 9 benefits: Burn calories faster, improve heart health faster, lowers blood pressure, strength leg muscles, healthy cholesterol levels, achieve aerobic fitness!, control blood glucose levels, increase metabolic strength, and reduce stress.
—The Hopium Health Crew (and our slightly breathless editors)
