Six Floors to Fitness: Why Stair Climbing might be Good for you

Marvellous Olajide

Did you know that taking the stairs can be surprisingly good for you? For instance, according to studies from Harvard Health Publishing and the European Society of Cardiology, climbing just five flights of stairs (roughly 50 steps) each day can cut your risk of a heart attack or stroke by about 20% compared to not climbing at all. Even more striking, just 7 minutes of stair climbing per day can halve your 10-year risk of a heart attack. Stair climbing also burns about 23% more calories than running with the same effort. So, if you’re looking to lose or maintain a healthy weight, stick around till the end.

Obafemi Awolowo Hall is known for its tall buildings with no elevators, leaving students to struggle for rooms on the lower floors when a new session begins. Being placed on a high floor with no opportunity to change rooms might seem like a punishment—a daily challenge filled with the dreaded ‘yam leg’ (a humorous term for big, well-defined calf muscles), the stress of fetching water, and lobbying for ‘water boys’ while still paying heavily. But here’s the silver lining: stair climbing is an incredible health opportunity hiding in plain sight. Each step you take up those stairs is a step toward better fitness, stronger muscles, and improved well-being. If you live on the higher floors of Obafemi Awolowo Hall, science is on your side!

1. A Built-In Workout

Climbing stairs is a powerful cardiovascular exercise. It gets your heart pumping, lungs working, and blood circulating. Studies show that just a few minutes of stair climbing daily can significantly improve your aerobic fitness. It’s like getting a gym session without actually going to the gym!

2. Stronger Muscles and Bones

Stair climbing targets the legs, glutes, and core, helping to tone muscles and build strength. It also promotes bone density, which becomes increasingly important with age. Every trip upstairs is like doing lunges and squats—no equipment required.

3. Burns Calories Fast

Going up stairs burns more calories per minute than jogging. According to health experts, a 150-pound (68kg) person burns about 10 calories per minute while climbing stairs. Multiply that by your daily trips, and you’ve got yourself a serious calorie-burning routine.

4. Boosts Mental Health

Physical activity, even in short bursts, helps reduce stress, anxiety, and symptoms of depression. Reaching your floor after a climb can give you a sense of accomplishment and mental clarity.

5. Saves Time and Money

You’re saving time by integrating fitness into your daily routine, and you’re saving money by skipping the gym. Think of your staircase as your personal, always-available fitness trainer.

6. Encourages Consistency

Living on a higher floor means you’re naturally committed to stair climbing multiple times a day. That kind of regular movement helps build a consistent fitness habit—something even seasoned gym-goers struggle to maintain.


Health Habits to Maximise Stair Climbing

1. Stay hydrated: This helps prevent dizziness or lightheadedness during climbs.
2. Maintain proper form: Keep your spine neutral, engage your core, and lean slightly forward from the hips with your back straight and chest up. Place your entire foot on each step, push up from the heels, and keep knees aligned with your toes. It sounds complex, but it becomes second nature with practice.
3. Avoid using your phone while on the stairs: Distractions can lead to missed steps and serious falls, risking both injury and a broken phone.
4. Wear proper footwear: Choose shoes with good traction and firm soles to reduce the risk of slipping or twisting your ankle.
5. Eat healthy: Incorporate more protein to support muscle growth. If you’re naturally slim, ensure you consume more calories than you burn to avoid losing excess weight from stair climbing.
6. Use handrails when necessary: Especially when tired or carrying items, use the handrails for stability.
7. Listen to your body: Don’t overexert yourself. If you have medical conditions that make stair climbing risky, consider requesting a room change.

Final Thought

While it might be tempting to grumble about the lack of an elevator or try to move to a lower floor, remember: your daily climb is quietly transforming your body and mind for the better. So the next time you’re catching your breath at the top, give yourself a pat on the back—you are healthier because of it.