Table of Contents
Stair Climbing Benefits
Stair climbing at 9 METs is comparable to running 7:30/mile pace. You lift your entire body weight each step, engaging quads, glutes, hamstrings, and calves. Studies show regular climbing reduces cardiovascular disease risk, improves lung capacity, and strengthens bones. Just 7 minutes daily can halve heart attack risk over 10 years.
Calorie Formula
Calories = MET × Weight(kg) × Duration(hours)
Up = 9.0 METs | Down = 3.5 METs
Stair Climbing vs Other Exercise
| Exercise | MET | Cal/30min (155lbs) |
|---|---|---|
| Stairs (up) | 9.0 | 335 |
| Running 6mph | 9.8 | 365 |
| Cycling | 6.0 | 223 |
| Walking | 3.5 | 130 |
FAQ
Calories per flight?
About 5 cal/flight for a 155-lb person climbing. Heavier people burn more; descending burns about one-third.
Better than running?
Comparable calorie burn with greater lower-body strengthening and lower joint impact. Harder to sustain for long durations.
How many flights daily?
4-6 flights for health benefits. 10-20 for significant fitness improvement. Start gradually and increase over time.