Ditch the Elevator: Choose the Stairs and Use a Lifestyle App to Track Health

In our increasingly sedentary world, small lifestyle changes can make a significant difference to your overall health. One of the easiest yet most effective tweaks is to ditch the elevator and take the stairs instead. Incorporating this into your day-to-day life is a low-cost, accessible way to improve fitness, support heart health, and manage weight.

The Health Benefits of Stair Climbing

Stair climbing is more than just convenience or burning a few extra calories—it’s a scientifically proven way to improve your health. Recent research has revealed some compelling benefits:

• Longevity
  A large analysis of nine studies involving nearly half a million participants found that climbing stairs is associated with a 24% lower risk of early death from any cause and a 39% lower likelihood of death from cardiovascular disease, such as heart attacks and strokes.
• Heart Health
  Stair climbing targets both the cardiovascular and respiratory systems, strengthening your heart and improving circulation.
• Weight Management
  It burns four times as many calories as walking, with a 170-pound person burning over 500 calories in an hour and a 140-pound person torching more than 450 calories.
• Metabolic Benefits
  Regular stair climbing has been linked to a reduced risk of metabolic syndrome—a cluster of conditions that increase the risk of heart disease, stroke, and diabetes.

How Many Stairs Are Enough?

The great thing about stair climbing is that you don’t need to spend hours doing it to reap the benefits. Research suggests that climbing six flights of stairs daily (around 60 steps) can significantly reduce overall and cardiac mortality. And while more is generally better, the benefits tend to plateau beyond six flights. This makes stair climbing a manageable and realistic activity for people of all fitness levels.

Remember, you don’t have to climb all six flights at once or at a certain pace. Whether it’s a quick burst of energy or a slow, steady ascent, every step counts. And if you’re just starting, aim to climb one or two flights each day and build from there.

Stair Climbing and Weight Management

One of the lesser-known benefits of stair climbing is its contribution to non-exercise activity thermogenesis (NEAT). NEAT refers to the calories burned through daily movements that aren’t classified as exercise, such as walking, cleaning, or—you guessed it—climbing stairs.

NEAT accounts for a significant portion of energy expenditure, even in highly active individuals. For those with a more sedentary lifestyle, activities like stair climbing can make up to 10% of their total energy burn, while for active individuals, it can be as high as 50%. Incorporating stair climbing into your day increases your NEAT, helping you burn more calories and maintain a healthy weight without needing formal exercise sessions.

Why Don’t More People Take the Stairs?

Despite the health benefits, studies show that only 2% of people choose the stairs when an escalator or elevator is nearby. Even with interventions like motivational posters, stair use only increases marginally. So why don’t more people take the stairs?

• Perception of Effort: Many see taking the stairs as inconvenient or too physically demanding.
• Lack of Awareness: People often underestimate the benefits of small physical activities like stair climbing.
• Cultural Norms: Modern conveniences like elevators and escalators are ingrained in our daily routines, making the stairs an afterthought.

The solution? Shift your mindset. Think of the stairs not as a chore but as an opportunity to boost your health.

Incorporate Stair Climbing into Your Routine

Here are some practical tips to make stair climbing a regular part of your day:

1. Start Small
   If you’re used to taking the elevator, begin with one or two flights and gradually increase over time. Starting small reduces the chance of feeling overwhelmed and helps build confidence. By setting realistic goals, you’ll find it easier to incorporate stair climbing as a consistent part of your routine.
2. Make It Convenient
   Look for stairs in places you visit frequently, like your workplace, apartment building, or shopping centres. Accessibility is key—when you’re aware of where the stairs are, you’re more likely to use them. This also helps you form a mental association between daily locations and healthier habits.
3. Turn It into a Mini Workout
   Climb multiple flights in quick succession for a cardio boost. Add variety by skipping steps, increasing your pace, or carrying light weights. Turning stair climbing into a mini workout elevates it from a simple activity to a dynamic exercise session that strengthens your muscles, boosts your endurance, and improves your overall fitness.
4. Track Your Progress
   Use a lifestyle app like MyLife365 to log your daily activity, set goals, and celebrate milestones. Tracking your stair climbs can turn this small habit into a long-term commitment. Seeing your progress visually through an app keeps you motivated and helps you stay accountable while reinforcing your dedication to better health.

Stair Climbing: A Lifestyle Tweak, Not a Workout

The beauty of stair climbing is its simplicity. You don’t need special equipment, a gym membership, or even a change of clothes. It’s an incidental activity—something you can do as part of your daily routine without carving out extra time. According to the CDC, adults should aim for 150 minutes of moderate-intensity aerobic activity per week. Depending on your fitness level, climbing a few flights of stairs daily can help you meet this goal.

And here’s a bonus! Regular stair climbing doesn’t just improve physical health. It can boost your mental health too. Physical activity releases endorphins, reduces stress, and improves focus, making it a win-win for your mind and body.

Track Your Progress with MyLife365

To make the most of your stair-climbing habit, pair it with the MyLife365 app. This powerful but simple lifestyle tool helps you track your daily activity, including stair climbing and provides insights into how your choices impact your overall health. You can set personal goals, monitor your progress, and even access expert guidance to enhance your wellness journey.

Using MyLife365 ensures that you stay accountable and motivated. Plus, the app’s features make it easy to see the cumulative benefits of small, consistent actions like taking the stairs. Over time, you’ll notice improvements in your fitness, energy levels, and overall well-being.

Take the First Step—Literally

Ditching the elevator in favour of the stairs is a small change that can lead to big health benefits. From improving heart health and managing weight to boosting mental clarity, stair climbing is an easy, accessible way to enhance your lifestyle.

So the next time you’re faced with a choice between the stairs and the elevator, take the first step—literally—and track your journey to better health. Your body (and your future self) will thank you.