Research shows that this easy exercise is more effective than walking on flat ground. Just add a few minutes of stair climbing each day.

Climbing stairs burns more calories

If you're wondering about the average number of calories burned climbing stairs, the number might surprise you, especially if you keep it up for about half an hour.

Many factors affect the number of calories burned climbing stairs, including your weight, the height of the stairs and the duration of your workout.

Research shows that climbing stairs burns about 20 times more calories than walking on flat ground.

Dr. Alberto Minetti, a physiologist at the University of Milan (Italy), has conducted extensive research on human movement including climbing stairs.

To move 1 kg of body mass over 1 meter horizontally (as when walking), you burn 0.5 calories. But to move 1 kg of body mass vertically up the stairs, you burn 10 calories. Thus, the amount of calories burned when climbing stairs is 20 times more than when walking.

Stair climbing can be a great option for older adults.

Many older adults have difficulty running. The impact of running can be more taxing on joints. But stair climbing is a great alternative.

The great advantage of climbing stairs is that it doesn't take much time. It's easy to learn, just add a few steps each day or week.

How to start climbing stairs?

For beginners, it can be difficult to maintain 30 minutes of stair climbing. Mayo Clinic (US) Suggestion: If you feel tired, you should divide it into 3 or more times, 10 minutes each time, spread throughout the day. This way, you will still burn more calories during the day.

To burn more calories and work different parts of your lower body, run up the stairs and then walk back down.