Lately, I’ve made a conscious decision to restart my stair-climbing exercise routine — and I’m proud to say that I’ve been keeping it up for at least five times a week. My usual workout now consists of half an hour of brisk walking, with some intermittent running, followed by a climb up five flights of stairs back to my unit. It’s not much, but it gets my heart pumping and muscles working — and it’s a great way to end my workout.

This isn’t my first stair-climbing chapter. During the lockdowns five years ago, when we weren’t allowed to leave the condo for outdoor exercise, Cass and I climbed stairs almost daily — a whopping 18 flights of stairs each time. It was our way of staying active when the world stood still. Once the lockdowns were lifted, we both naturally transitioned back to our usual fitness routines — outdoor workouts for me, and the gym for her.

But now, with the subtle reminders that age is catching up, I’ve decided to recommit to stair-climbing as part of my fitness routine. It’s simple, convenient, and incredibly effective — and honestly, it’s one of the most underrated forms of exercise out there.

Why Stair-Climbing?

Here are just a few reasons why everyone should consider stair-climbing as a daily habit:

1. Heart Health – Climbing stairs strengthens your heart and lungs, improves circulation, and helps lower your risk of heart disease and stroke.

2. Builds Lower Body Strength – It works the glutes, quads, hamstrings, and calves — great for toning and muscle endurance.

3. Burns Calories Quickly – Stair-climbing burns more calories per minute than jogging, making it a great option for fat loss and weight management.

4. Improves Balance & Coordination – Especially important as we get older, stair-climbing helps maintain stability and prevents falls.

5. Boosts Mental Health – Like all exercise, it triggers the release of endorphins — those feel-good hormones that help relieve stress and improve mood.

6. Strengthens Bones – Weight-bearing exercises like stair-climbing can help prevent bone loss and reduce the risk of osteoporosis.

7. Convenient & Free – No fancy equipment or gym membership needed. All you need is a flight of stairs and the motivation to take the first step!

Just Start Where You Are

You don’t need to climb 18 flights to get the benefits. Even a few flights a day can make a difference. The key is consistency. For me, stair-climbing has become more than just a workout — it’s a reminder that it’s never too late to invest in your health.

So here’s to taking the stairs — literally and metaphorically — towards a stronger, healthier version of ourselves. If you haven’t tried stair-climbing yet, maybe today’s the day to start!