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Can you actually lose weight stair climbing?

While many people turn to stair climbing for weight loss, some still struggle to shed the extra pounds.

The benefits of stair climbing are numerous  yet this form of exercise has been questioned time and time again over its effectiveness and contribution to weight loss. Many people ask: Can I lose weight climbing stairs?

The answer is...it depends. To have success losing weight there are a couple of things to bear in mind.

The first is achieving a daily calorie deficit. By reducing your intake you will be able to start shedding some extra pounds. The NHS has some really good advice on creating healthy plans that fit around your daily lifestyle.  

The second is taking up a physical activity to aid with calorie reduction. The problem with most activities is that they need significant dedication, extra time and effort and even a change of clothes. What’s worse, most people get put off by the words ‘sport’ or ‘gym’ and between work, family commitments, and other social events, people often fail to stick with it.

The trick is to find an easy and fun physical activity to incorporate into your daily routine that stands a good chance of becoming a habit.  This is why many people turn to stairs.  

Stair climbing doesn’t require any extra time, equipment or even a change of clothes. Most of all it’s free. It is accessible to almost everyone and it can be easily integrated into your daily routine. For example, if you need to get to your meeting on time, take the stairs instead and do not wait for the elevator. Or if you need to go to the toilet at work why not go to another floor while taking the stairs.  Take the stairs where available and it won’t be long before it becomes a habit.

Every stair journey you make burns calories and they all add up. Holly, 24, a Marketing Assistant from London, used the stairs to lose weight for her wedding and within no time the weight was falling off

Holly said: "I burnt an extra 195 calories a day by just climbing the stairs. Overall this added up to 44,905 calories over the year, which is the equivalent to 22 days of food or 4.99kg of fat. I was amazed by the results, my BMI dropped and I went from being overweight to a healthy weight. Better still, I had an amazing wedding day!"

Read her full story here. Also, below you will find some juicy stats from Holly on her weight loss journey using the stairs.

lose weight chart stats

Sue, 45, HR Executive managed to lose weight. How did she do it? She used stair climbing.

She says: "I’ve always struggled to find ways to get fit. I’ve never been any good at sport or exercise and the thought of going to a yoga class embarrasses me. I work in HR so I know how important being physically active is, not just for health but for productivity”.

It was not long before she was doing 2000 steps a week which helped lower her BMI (Basal Metabolic Rate) and boosted her productivity. Read her full story and share her progress.

Stair climbing is considered a ‘vigorous’ form of exercise that improve cardiovascular fitness. It is recommended by doctors and health organisation around the world as it significantly lowers the mortality risk, halves the risk of heart attack, fights stress, aids sleep and the burns more calories per minute than jogging.  

On average, for every step you climb, you burn about 0.17 calories or roughly a calorie and a half for every 10 upward steps. On the other hand, going down burns about 0.05 calories, or 1 calorie for every 20 steps down. Again, every trip or journey you make counts.

To make it simple, StepJockey have developed an app for counting calories while stair climbing.Try the app for yourself. Do not forget to rate the stairs at your building first and scan them in order for the app the read your calories. Get the full details here.

If you are still looking for inspiration to start climbing stairs, check out John Boyer’s full story on how he clocked up one million steps while reading War and Peace.

All in all climbing stairs can help you lose weight. By integrating stair climbing into your daily routine while maintaining a daily calorie shortage, you will  start to lose weight. Apps like StepJockey can help you measure your progress on your journey to a slimmer you.

Track your stair climbs

Our free smartphone app lets you track your stair climbs and record how many calories you've burnt.

Download the app