How long should you walk up and down stairs to lose weight?

Over time, we have found ways to implement physical exercise into our daily routines. Many people who have little time in their daily routine choose to get off the bus one stop early or take the stairs, which many experts recommend rather than going for a run. But doubts arise when it comes to losing weight because we do not know how beneficial this activity is and how long we have to do it to lose weight efficiently .

First, we have to clarify that we should not only go up stairs but also down them. According to the international magazine Condé Nast, we should mix both since they work different muscles. Climbing stairs is a combination of aerobic and anaerobic exercise. Therefore, it also has benefits for the heart, mind, and endurance. But it has the added factor that you must fight gravity to move up. Unlike when you run or walk on flat ground.

How long do you have to go up and down stairs to lose weight?

A study by Tulane University involving 458,860 adults in the UK showed that climbing about 50 steps a day could reduce the risk of cardiovascular disease by 20%. According to Professor Lu Qi, also an author of the study, short but high-intensity bursts are even more beneficial both for health and for reducing our body weight. Several professionals advise climbing a minimum of 150 steps a day. This is a good starting point if you want to start implementing this practice to lose weight. Now, there is no specific number that will help you lose weight, but professionals say that more is always better.

What are the benefits of climbing stairs?

According to medical and health professional David Quiroz on his X account, these are some of the benefits that going up and down stairs can give you on a daily basis.

• Effectiveness: Just ten minutes of stair climbing burns more calories than running for the same amount of time.
• Heart: This exercise activates the cardiovascular system, making your heart pump better and stronger. Climbing stairs is like giving your heart a massage.
• Tone up without weights: your glutes and thighs will thank you for this practice. It’s like doing squats in disguise.
• It’s free: you don’t have to find a gym or expensive equipment. Stairs are everywhere, even in your office.
• Daily challenge: Every time you choose the stairs instead of the elevator, you’re giving your health a small victory. And in the long run, this will bring great benefits.