Have you ever wondered if walking up the stairs rather than on a flat surface makes a calorie-burning difference? We have all been told to 'take the stairs, not the elevator' and 'take a walk to get fit,' but which makes you burn more calories? Both need no equipment, can be performed nearly anywhere, and have several benefits to your health. But if you want to burn more calories, which is best?
Calories Burned: Walking vs Climbing Stairs
The number of calories burned depends on weight, speed, intensity, and duration. Generally, however, stair climbing is more calorie-burning than walking on a level surface.
- Walking (3-4 mph on a flat surface): A person weighing about 70 kg (154 lbs) burns around 210-280 calories per hour.
- Climbing Stairs: The same person can burn around 500-600 calories per hour climbing stairs at a moderate pace.
That's almost double the calorie burn of walking! The reason is that it takes more effort to push against gravity.
A 2021 study assessed the calories burned by regular walkers and runners after covering a distance of one mile (1.6 km). The findings indicated that, on average, both walkers and runners burned around 107 calories. However, this figure can vary based on factors, such as weight, sex, and ethnicity.
Similarly, in a 2016 study, consistently climbing stairs for three weeks in everyday life provides benefits, such as weight loss, strengthening of the lower body, and reduction of thigh fat, all without the need for additional exercise. Despite the study's limitations, it can be inferred that stair climbing is an effective method for weight loss for individuals with a sedentary lifestyle.
Why Does Stair Climbing Burn More Calories?
Increased Intensity Workout
Walking on level ground is a low-impact, steady-state activity, whereas stair climbing works more muscles, especially the legs, glutes, and core. Increased activation of these muscles results in increased energy expenditure.
Working Against Gravity
When you walk, your body is moving in a horizontal plane. Stair climbing, however, involves pushing your body upwards against gravity and taking more effort and calories.
Increased Heart Rate
As stair climbing is more intensive, it increases the heart rate rapidly, which results in higher calories burnt within a shorter period of time as compared to walking.
More Muscle Engagement
Brisk walking primarily exercises the lower legs and calves, with stair climbing exercising the quadriceps, hamstrings, glutes, and core. Exercising more muscles burns more calories.
Also Read: Does Standing Burn More Calories? Expert Helps You Decode It
Other Health Benefits of Stair Climbing and Walking
Both forms of exercise offer incredible health benefits beyond just burning calories:
Benefits of Walking
- Enhances cardiovascular health
- Relaxes stress and improves mood
- Tones muscles and bones
- Aids in weight control
- Reduces risk of chronic diseases, such as diabetes and hypertension
Benefits of Stair Climbing
- Increases lower body strength
- Improves cardiovascular stamina
- Stimulates metabolism
- Improves balance and coordination
- Delivers a more time-effective workout
Which One Should You Choose?
If burning calories is your main concern, climbing stairs wins. It burns many more calories in the same period and works several muscle groups. But walking has its benefits as well—it's lower-impact exercise that's kinder to the joints and more maintainable for a longer time.
Both can be included in a well-balanced fitness regimen. If you primarily walk, incorporate brief periods of stair climbing to raise the intensity. Conversely, if stair climbing is too demanding for you, walking is still an effective method of staying active and healthy.
[Disclaimer: This article contains information for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]