Climbing stairs regularly counts as physical exercise that improves cardiovascular health and strengthens muscles [1, 2].
This finding offers a practical alternative for individuals who dislike traditional gym environments or aerobic activities like running and cycling. By integrating a common daily activity into a fitness routine, people can improve their conditioning without dedicated equipment.
Marcio Atalla, a physical health specialist at Jovem Pan, said the benefits of this activity during the "Jornal da Manhã" program [1, 2]. According to Atalla, climbing five flights of stairs daily can reduce the risk of cardiovascular diseases by 20% [4].
The activity elevates the heart rate and strengthens the lower limbs, specifically the legs, and glutes [3, 4]. However, experts note that the real benefit for muscle strengthening only appears if the movement is performed in regular series and with moderate intensity [3].
Some specialists suggest that stair climbing can provide benefits similar to those found in a gym setting [3]. Cardiologist Diego Alarcón said climbing stairs can be equivalent to running at a speed of 10 km/h [5].
While some reports question if stair climbing can fully replace all forms of traditional cardio, the high intensity of the movement suggests it is a potent cardiovascular tool [2, 5]. The accessibility of stairs in urban environments makes it a viable option for those seeking to increase their daily physical activity [1].
“Climbing five flights of stairs daily can reduce the risk of cardiovascular diseases by 20%.”
The promotion of 'incidental exercise'—physical activity that occurs during daily routines—lowers the barrier to entry for public health improvements. By quantifying the benefits of stair climbing relative to running and cardiovascular risk reduction, health experts are shifting the focus from formal gym sessions to sustainable, integrated lifestyle changes.
