I live in a high-rise apartment building — and out of its 22 stories, I’m smack dab in the middle at lucky number 13. I choose to take the stairs up to my apartment every single day, multiple times a day — even when I’m carrying multiple bags of groceries. (I swear, I’m not a masochist!)

I know I could take the elevator — and sometimes I do — but it’s a rarity. I think to myself: Why miss an opportunity to take the stairs? It’s an easy and inexpensive way to give my cardiovascular health a boost and my lower body a free workout.

Plus, I feel such a sense of accomplishment when I’m walking up to my front door. Granted, I’m usually huffing and puffing — especially if I have a bag or two in tow — but I feel like I just summited Everest or Kilimanjaro. Okay, that may be a little extreme, but it’s a really good feeling.

Here are just a few of the reasons why you may want to skip the elevator entirely and take the stairs more often.

9 benefits of taking the stairs

1. Provides a low-impact workout

Taking the stairs is a low-impact workout. Instead of pounding the pavement with a jog or run or engaging in another form of high-impact exercise, taking the stairs is a convenient, easy, and efficient form of low-impact cardio. Plus, it’s entirely affordable because it’s free. 

You can also take the stairs indoors or outdoors depending on your preference, so it’s a completely feasible workout no matter the weather conditions.

2. Improves balance

Michael Hamlin, NSCA, CSCS, personal trainer, and founder of Everflex Fitness in Calgary, says he always tells his clients to take the stairs whenever possible.

“Taking the stairs can improve balance as it requires the use of various muscles and joints, including those responsible for maintaining balance, such as the ankles and core muscles,” he says. “By regularly using these muscles, they become stronger and more stable, leading to better balance.”

Hamlin explains that a major issue as people get older is their balance. A simple solution? Take the stairs more often. “Start developing the habit of taking the stairs to help prevent balance issues in the future,” he suggests.

3. Boosts overall fitness

According to a 2019 study published in Applied Physiology, Nutrition, and Metabolism, “snacking,” or climbing the stairs in several shorter bouts throughout the day as opposed to a single continuous session, contributed to an improvement in fitness in healthy, sedentary adults.

It was also found that climbing stairs over a period of three to 12 minutes intermittently was superior to working out continually for improving blood sugar control in people with insulin resistance. The stair climbing “snacking” protocol also resulted in a 12% increase in cycling peak power in study participants.

4. Engages multiple muscles

Another reason why you should take the stairs is that it engages multiple muscles. According to U.S. News, taking the stairs for exercise engages more muscles than jogging, running, or walking on flat terrain.

Moving on flat ground may engage your leg muscles — but taking the stairs also works out your glutes and provides a more thorough workout for the hamstrings and quads, which ultimately requires a lot more muscular engagement and force.

5. Boosts cardiovascular health, including heart and lungs

Taking the stairs gets your heart pumping and is an excellent way to improve cardiovascular health, shares Hamlin. “Climbing stairs is a form of aerobic exercise that raises heart rate and increases blood circulation, which can help lower the risk of heart disease, stroke, and other cardiovascular problems,” he explains.

According to the National Academy of Sports Medicine (NASM), coronary artery disease is the leading cause of death in both men and women worldwide. According to UVA Health, one study even showed that seven minutes of daily stair climbing cut heart attack risk in half over a period of 10 years.

6. Improves bone density, joint flexibility, and muscle strength

Taking the stairs can improve bone density, joint flexibility, and muscle strength. When you take the stairs, you use muscles in your abs, arms, back, and, of course, legs, shares UVA Health. Since taking the stairs also requires movement in joints like your hips and knees, it helps increase flexibility. 

A weight-bearing activity, even if it’s just body weight, can also strengthen your bones. This is especially important for women, who are more prone to osteoporosis. Duke University even notes there’s a strong association between stair climbing and bone density in postmenopausal women.

7. Strengthens legs and lower body

Another reason why you should take the stairs is that your legs and lower body will get stronger. “Taking the stairs works out several muscle groups in the legs and lower body, including the calves, glutes, hamstrings, and quadriceps,” notes Hamlin. “These muscles are responsible for various functions, including lifting and propelling the body, and become stronger with regular use. The more stairs you do and the more weight you are carrying, the stronger these muscles will become.”

See, me climbing 26 flights of stairs with groceries in tow doesn’t sound so crazy after all now — does it?

8. Lowers risk of mortality

According to a 2019 study published in the journal Preventive Medicine Reports, researchers found an association between climbing a higher number of floors and lower mortality in study participants. Want to live longer? Taking the stairs is an easy thing you can do to help improve your longevity.

9. Provides psychological benefits

Taking the stairs can offer several psychological benefits, including boosted energy levels, improved mood, and reduced stress, mentions Hamlin. “Climbing stairs releases endorphins, which are natural chemicals in the brain that promote feelings of happiness and well-being,” he explains. “Movement, in general, is good for mood and even more so when you get your heart rate up higher.”

In fact, movement itself has been shown to reduce the risk of major depressive disorders. By doing higher-intensity work on stairs, you should definitely feel the psychological effects of exercise.

In addition, Hamlin says there are mental benefits to pushing yourself to do something challenging every day. “Picking a challenge that is mentally tough can help someone build a stronger mental fortitude over time,” he says.

Other reasons you have to take the stairs

Another reason to take the stairs? Well, it could save you time waiting around for elevators that never seem to come. Plus, Hamlin points out that it’s an eco-friendly choice that reduces energy consumption. It’s a win for your health and Mother Nature!

Take the stairs challenge

The next time you’re faced with choosing the elevator or the stairs, go ahead and take the stairs and reap all of these amazing benefits. You can do it!