Why climbing the stairs can be good for your body and brain

Choosing to climb stairs instead of taking the elevator or escalator can be a simple but powerful way to improve both your physical health and mental sharpness. While many people prefer the convenience of lifts, even climbing a few flights of stairs daily can provide surprising benefits. For instance, Sean Greasley set a remarkable record by climbing and descending the equivalent height of Mount Everest on stairs in his home in Las Vegas, completing the challenge in just under 23 hours. This extreme example highlights the potential of stair climbing as a form of exercise, but you don’t need to be an athlete to gain benefits.

Research has shown that stair climbing can help older adults maintain their strength and mobility. It also positively affects cognitive functions such as memory, attention, and mental flexibility. Because stair climbing is a low-impact exercise, it is easier on the joints than some other activities, making it accessible to many people. Experts describe short bursts of stair climbing throughout the day as “exercise snacks,” which can be just as effective as longer workouts. These brief sessions can be easily fit into daily routines without the need for special equipment or gym memberships.

What makes stair climbing especially effective is that it raises your heart rate and challenges your muscles more than walking on flat ground. The effort of moving against gravity strengthens the lower body muscles and improves balance and coordination. Interestingly, going downstairs also works muscles differently, helping to prevent injuries by strengthening muscles through lengthening contractions. Beyond physical benefits, studies have found that stair climbing can boost mood and energy levels. It may also enhance cognitive abilities like problem-solving and mental flexibility. So, next time you face a choice between stairs and an elevator, remember that those steps can be a simple way to support your body and brain health.