Health

Too Cold To Jog? Try Stair Snacking

At a Glance

Running up stairs burns more calories than jogging or running at moderate speeds.
Climbing stairs engages more muscles than walking, jogging or running on flat terrain.
Office buildings, apartment buildings or malls make great places to climb stairs.

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When arctic blasts drop wind chills to 50 and 60 degrees below zero or the heat index climbs into triple digits, going out for a jog is downright dangerous.

But you may have a great alternative right there in your apartment building, your workspace or the local mall: Stairs.

Running up stairs will even burn more calories than jogging — and more than running unless you're clocking in with 6-minute miles.

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A 155-pound man running up stairs burns 1,056 calories in an hour, according to a list compiled by the state of Wisconsin. That same man would burn 493 calories with an hour of jogging.

If he runs, he burns only 985 calories an hour running at 8 mph. It's only when he speeds up to 9 mph or more that running burns more calories than running up stairs.

Walking up stairs still beats jogging by burning 563 calories in an hour.

Climbing stairs engages more muscles than walking, jogging or running on flat terrain, Dr. Kenneth Hunt, medical director of the UCHealth Foot and Ankle Center – Stapleton, told U.S. News & World Reports. It works out your glutes and requires more effort from your quads and hamstrings, he said.

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It also improves overall cardiovascular health.

A 2019 study by McMaster University showed that sedentary young adults could boost their fitness by vigorously climbing three flights of stairs three times a day, separated by one to four hours of recovery. They repeated the climbs, which the researchers called "exercise snacks," three times each week over a six-week period.

"We know that sprint interval training works, but we were a bit surprised to see that the stair snacking approach was also effective," Jonathan Little, a co-author of the study, said in a news release. "Vigorously climbing a few flights of stairs on your coffee or bathroom break during the day seems to be enough to boost fitness in people who are otherwise sedentary."

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Maybe you're not ready to race up 20 flights, but you can start slow. If you're at work, skip the elevator if you have to go only two or three floors.

When you are prepared to tackle a sprint up a dozen or so floors, keep these tips in mind:

Warm up and stretch your muscles before you begin. Stretch again after your climb.
Wear shoes with reliable traction.
Choose a well-lighted stairwell.
Set a pace you are comfortable with. Make sure you feel safe and don't overstress your body.
Use the handrail if it helps you keep your balance. (Note: If you have issues with balance, you may want to avoid vigorous stair climbing.)
Take a break when you need it and drink water before, during and after your workout.

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