Looking to tone and slim down your legs but never thought about simply using the stairs? You might be missing out! Climbing stairs not only sculpts and tones your glutes, but it can also help with weight loss.
So yes, it is possible to lose weight by climbing stairs, provided you do enough exercise daily to promote muscle development and maintain a calorie deficit (meaning you burn more calories than you consume through meals and snacks).
The U.S. Centers for Disease Control and Prevention (CDC) recommends engaging in 150 minutes of moderate-intensity physical activity per week or 75 minutes of vigorous exercise.
To determine how long you need to climb stairs to effectively lose weight, you should also consider all other physical activities you do throughout the day, such as walking, running, or any form of exercise.
As with any physical activity, your body will eventually adapt to the effort, so to continue losing weight, you’ll need to gradually increase the intensity of your workouts.
For better results, spending more time climbing stairs isn’t always necessary. Instead, try increasing the intensity by speeding up your pace or adding ankle weights. This will be much more effective.
No matter what, ensure that you place your entire foot on each step, not just the ball of your foot. This will help you maintain your balance and reduce the pressure on your knees.
Also, avoid climbing too many stairs at once, as the knee angle should never exceed 90 degrees. Stick to climbing one or two steps at a time—it’s more than enough!
