Climb Stairs- Lose Weight

Stairs climbing is the best way to reduce body fat and burn calories. It is estimated that approximately 75 calories utilizes in the 15-20 minutes of climbing stairs. A stair climbing is not just useful to reduce excess fat; it also makes strong muscles of lower portion of body and joints. Climbing stairs is also useful to enhance blood circulation. A stair climbing utilizes the muscles of buttocks, quadriceps and legs. This type of workout can be an extreme activity for the leg muscles and heart.

The intensity of stair climbing as an aerobic exercise enhances its cardiovascular benefits. Stair climbing increases oxygen intake to the heart, reducing the risk of heart disease and deep vein thrombosis. General fitness is improved and stamina increased. Stair climbing burns calories and increases muscle tone while reducing fat. Intensive aerobic exercise also acts as an antidepressant and de-stresser. In under half an hour, stair climbing provides a free, convenient, time efficient and intensive workout with great benefits for anyone up to the challenge.

  • No special equipment is needed.
  • Stair climbing can be accumulated across the course of the day, making a significant contribution to the recommended 30 minutes of daily physical activity
  • There is a significantly lower risk of mortality when climbing more than 55 flights per week
    Stair climbing requires about 8 – 11kcal of energy per minute, which is high compared to other moderate level physical activities.
  • Active stair climbers are more fit and have a higher aerobic capacity.
  • Even two flights of stairs climbed per day can lead to 6 lbs of weight loss over one year .
  • There is a strong association between stair climbing and bone density in post-menopausal women.
  • Climbing stairs can improve the amount of “good cholesterol” in the blood .
  • Stair climbing increases leg power and may be an important priority in reducing the risk of injury from falls in the elderly.
  • Stair climbing can help you achieve and maintain a healthy body weight.
  • Stair climbing can help you build and maintain healthy bones, muscles and joints.

About Sanjana Shenoy

A dietitian from Mangalore, India. A post graduate diploma holder in “Dietetics” and a university topper from Welcomgroup School of Hotel Administration from the prestigious Manipal University. At present working as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India. Consultant for corporates like Infosys and others, conducting talks and presentations for various associations and local television shows.

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16 Responses to Climb Stairs- Lose Weight

  1. Maina December 15, 2008 at 10:39 pm #

    Hiya sanjana,

    Could you pls clarify, if climbing stairs effects the knee joints?

  2. Sanjana - Dietitian December 16, 2008 at 9:27 am #

    It all depends on the pace. If you start your routine of avoiding the elevators, Dont expect to climb all ten or more floors at one shot. Start slowly with a few floors then increase the number of floors or add one floor every time you climb.

    Next no jerky movements or sudden changes in the speed. This can hurt sometimes if the pace is changed all of a sudden.

    But climbing uneven stairs is not very good for those who have weak knees. Even stairs will prevent jerky movements.

    I hope it clarifies your doubt. If climbing stairs had bad effects then the machine called “stepper” would not have been at a gym.

  3. pancadua April 13, 2009 at 9:39 pm #

    yes…..I must agree, this strategy work very well with no cost and safe, thanks

  4. jovi April 20, 2009 at 11:25 pm #

    can u lose calf fat with stair climbing? m trying tolose my calf fat.. soi just wanna no if it will increase my calf muscle or reduce it! i want to get rid of it all together.

  5. Sanjana - Dietitian April 21, 2009 at 9:44 am #

    Climbing stairs will definitely tone your calf muscles. Women cannot gain muscle as easily as men because of the lack of the hormone testosterone. If you stick to the routine of climbing stairs daily, you can get well toned legs.

  6. MANISH September 24, 2010 at 9:41 pm #


  7. Sanjana - Dietitian September 24, 2010 at 11:39 pm #


    There are no speedy ways to weight loss. If you have taken time to gain it, you have to take time to lose it. You can join me for online consultation

  8. T.S.SUNDARAM. January 12, 2011 at 11:52 am #


    When discussing about climbing stairs as a part of daily exercise, it will be of interest to readers to know that Industrialist Mr.Anil Ambani, Mumbai, apart from his routine exercise of walking and jogging which he does daily, he always climbs up the floors using the stairscase up to a certain floor, to keep himself fit, without using the lift provided.. He also joins the Marathon walks conducted by certain clubs periodically as an aid for maintaining health

  9. Gazelle July 14, 2011 at 6:40 am #

    Hi Sanjana

    I’ve been climbing stairs for a couple of weeks. Last Fri, I noticed a strange pain at the right side of my hip which felt like veins being pulled or twisted. It was gone after 2-3 days. Yesterday, after climbing, I felt an intense pain at the back of my knees. The pain subsided after about 1-2mins.

    I’ve noticed that due to the way I turned as I moved from one flight of stairs to another, I’ll pivot on my right leg, so that there’s an awkward twist to my right knee, and most of my weight would be on the right.

    I would like to know if that repeated movement will hurt my veins/knees. I don’t know if stairs climing is suitable for aged people as well due to the ‘turning of the body’ at the end of each flight of stairs. I’m 33, and I climbed about 55 storeys (climbed 11 storeys and repeat this 5 times in about 20mins time).

  10. Divya October 14, 2011 at 2:29 pm #

    Hi Sanjana,

    Thanks for the info. I started climbing stairs as an exercise mechanism recently. I am not fat but I want my tummy to look toned and flat. My problem areas are my tummy and thighs. I know that climbing stairs targets thighs and I can feel it after my exercises, but do you think this will tone my tummy? Or should I opt for some other exercises for the tummy? I started with 10 mins of stair climbing and gradually started increasing the time. How much time would you suggest for stair climbing as an exercise?

  11. sowmya November 9, 2011 at 3:56 pm #


    i m sowmya my age is 26 , my weihgt is 70 how to reduce pls suggest , i m doing all execsies but still i m not reducing my weight , suggest me to reduce weight in very short period

  12. Tarana January 12, 2012 at 3:28 pm #

    Hi somya… i guess i got you ..right?

    heeyi sanjana ur doing a great job..sharing info. in a very simple way..thumbs up for ur site!!

  13. Vinoth Kanna June 8, 2012 at 2:19 pm #

    Hi Sanjana, Can I climb stairs after lunch? Many suggest not to do..

  14. kamal November 1, 2012 at 1:50 pm #

    Hi sanjana
    Pls help me I want to loose tummy fat. Pls suggest same diet or workout..

  15. Kavitha March 12, 2015 at 9:49 pm #

    Hi Sanjana,
    Can I start climbing stairs right after lunch or should I wait for 30 minutes?

  16. niveditha niranjan May 30, 2015 at 4:06 pm #

    Hi sanjana,
    I’m 25 want to loose weight…. Does climbing stairs along with skipping n other small workouts helps me reduce weight

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