Get Out of Your Chairs, and Use the Stairs

“Sedentary individuals who climbed three flights of stairs three times daily for six weeks, with up to four hours between sessions, showed higher cardiorespiratory fitness, performed better in a maximal cycling test and were stronger after the intervention, compared with those who did not exercise. The findings in Applied Physiology, Nutrition, and Metabolism were based on a study of 24 sedentary young individuals, and they underscore the idea that "exercise snacks" can improve health, according the study authors.”- Medical News Today (1/21)

Here I go again – blabbing on and on about simplicity. But guys, there is research to support it! Another small sample size in this study (just 24 individuals), but the simple logic behind this suggested practice cannot be disputed. If you move more, you’re better off for sure! Instead of just reading this quote and thinking “kudos to those kids!”, think about how you can weave a similar practice into your own daily routine. Are there times in your day when you could climb the stairs instead of taking the elevator/escalator? Most of us do encounter such opportunities. Rather than telling yourself “I should take the stairs”, repeat to yourself the above research findings. Taking the stairs multiple times a day on a daily basis does improve multiple elements of health – namely, both cardiorespiratory fitness AND strength!

Also, I know you’ve heard me ramble before about how diet and exercise go hand-in-hand. Well yeah – the two are still frolicking and I still love to point it out! Those who developed a stair-climbing habit were more apt to recognize the benefits of using food as fuel. Clean fuel, that is. 😊 If you’re putting in the work to climb nine flights of stairs a day (3 flights, 3 times/day), you may as well put in a little effort on the dietary side of the equation to make this hiking worthwhile.

The best part of taking the stairs and focusing on “exercise snacks” is that neither costs you much time. The more often you take the stairs, the more efficient you become at climbing them. Eventually, I bet you will become faster than the escalator/elevator! Also, most of us snack anyways. Why not plan snacks that are a bit healthier so we don’t feel sluggish when tackling the stairs? If I commit to one, I am definitely committing to both. Ain’t no body wanna be pullin’ extra fries and (chicken) thighs up nine flights of stairs every day. Am I Wright? 😉