I recently had this question asked of me: "I have the choice of parking on the street and walking six blocks to get to work or parking in the ramp and taking six flights of stairs. Which is better?"
Really, there is no wrong answer to this question because both choices are better for you than no physical activity. However, with all the emphasis on getting 10,000 steps a day, it’s an important reminder that not all steps are created equal.
Burn more calories
First, walking up and down stairs burns more calories than walking on a flat surface at a moderate pace. How many calories you burn depends on your weight, but going down stairs burns between 175 and 275 calories per hour and going up stairs burns 530 to 835 calories per hour. Compare that to the 175 to 275 calories burned perhour walking a 20-minute mile.
Improve cardiovascular fitness
The intensity of stair climbing also increases your cardiovascular fitness. Your heart rate remains higher, even when descending stairs, than it does if you walked at a moderate pace for your entire workout.
Increase muscle strength
Taking the stairs activates and strengthens more muscles in your legs and back than does walking. Even going down stairs works and tones your muscles and joints, plus it is good for your balance and coordination.
So, even at a slow pace you can get "more bang for your buck" by taking the stairs than by walking on a flat surface. However, the most important thing is to make choices that keep you active, whenever possible.
As a fitness enthusiast with a deep understanding of exercise physiology and its impact on health, I can confidently affirm the value of incorporating physical activity into daily routines. The question posed about choosing between walking six blocks on the street or climbing six flights of stairs is a fascinating one, and I'm excited to provide evidence-backed insights to help make an informed decision.
Let's delve into the concepts mentioned in the article:
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Caloric Expenditure: The article rightly emphasizes that not all steps are created equal when it comes to burning calories. Walking up and down stairs is a more calorie-intensive activity compared to walking on a flat surface at a moderate pace. The evidence supporting this is based on the caloric expenditure data. Going down stairs burns approximately 175 to 275 calories per hour, while going up stairs can burn a significant 530 to 835 calories per hour. In contrast, walking a 20-minute mile on a flat surface burns around 175 to 275 calories per hour.
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Cardiovascular Fitness: The article suggests that the intensity of stair climbing contributes to improved cardiovascular fitness. This claim aligns with established principles of cardiovascular exercise. The elevated heart rate experienced during stair climbing, even when descending, can lead to enhanced cardiovascular benefits compared to a moderate-paced walk. It's important to note that cardiovascular fitness is crucial for overall heart health and endurance.
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Muscle Activation and Strength: The article highlights that taking the stairs activates and strengthens more muscles in the legs and back compared to walking on a flat surface. This is supported by the well-documented fact that stair climbing engages various muscle groups, promoting both strength and toning. The assertion that even descending stairs works and tones muscles and joints underscores the comprehensive nature of stair climbing as a lower body workout. Additionally, the benefits for balance and coordination are mentioned, indicating a holistic approach to fitness.
In summary, both options—walking on the street and climbing stairs—contribute positively to physical well-being. However, the evidence presented in the article suggests that choosing the stairs offers additional advantages, including higher caloric expenditure, improved cardiovascular fitness, and enhanced muscle activation and strength. Ultimately, the key takeaway is to prioritize regular physical activity and make choices that keep you active whenever possible, recognizing that both options are beneficial for overall health.
