For Better Health, Take the Stairs

It is estimated that we spend two-thirds of our time at our place of employment, and many of us have sedentary jobs. Many of us are tied to our computers or phones and can't simply get up to walk around. What practical steps can we take to add activity to our day and battle the health problems that come with inactivity; including obesity, high blood pressure, heart disease and stroke? Taking the stairs is a great way to get in shape, improve cardiovascular function and strengthen and tone the legs muscles.

The British Medical Journal The Lancet reported on a study where 69 employees with sedentary jobs were asked to completely avoid the elevators at work and only take the stairs. After 12 weeks, the researchers found that aerobic capacity had increased by 8.6%, which translated into "a 15% reduction in all-cause mortality risk." In just three months, the workers also saw significant improvement in their "blood pressure, cholesterol, weight, fat mass and waist circumference" according to the report.

But some may claim that they are too busy at their jobs and don't have the time to take the stairs. They don't want to get into trouble with their boss. However, taking the stairs may actually save you time. Especially during peak usage time, a trip by stairs of seven floors or less my take less time than waiting for the elevator, and then riding it as it stops at floor after floor. If you find that hard to believe, take two days this week and time every trip you take on the elevator, and then take two more days and time those same trips by the stairs. At first, the stair trips might be marginally longer (or might not), but remember that as your health improves, you'll be able to climb faster.

Another time saver will come due to your increased physical health and well-being. As you get healthier and feel better, your mood and productivity will also be enhanced. Improved cardiovascular function also means more productive blood flow, including the flow of oxygen to your brain, making you a better worker.

As an example, climbing just two flights of stairs a day can lead to a 6 pound weight loss over the course of a year. If you increase that to six flights every day, that would mean a loss of 18 pounds this year. Additionally, those who climb stairs on a daily basis have greater leg strength and aerobic capacity, allowing them to participate more fully in a wider range of daily activities, adding to an increase in all areas of life.

Adding stair climbing to your daily activity is a sensible, practical approach to better health. It requires no special training, clothing or skill. It's also a green activity and good for the planet. The only energy you burn is what's stored in your body. So next chance you get, Take the Stairs!