You won’t lose a dress size instantly by taking the stairs, but over time the effects can add up. If you don’t have time to hit the gym, or tend to be a couch potato, this little change can really help you lose weight and get fitter.
Do you know how many calories you can burn taking the stairs?
What good exercise we busy career women miss out on by taking advantage of the elevator?
Let’s do some math!
Climbing stairs at an average rate, you burn about 8 METs. So for example, if you weigh 50 kg (about 110 lbs.) you’ll burn about seven calories a minute. The heavier you are, the more energy you burn. If you take the stairs at a run, your metabolic rate can rise to 15 METs, so that you burn about 13.12 calories a minute.
What about going down the stairs? If you take them at a moderate rate, you will still burn three METs, about 2.62 calories a minute. If you carry a 10-20 kg object, you’ll burn five METs, or about 4.37 calories a minute.
MET stands for metabolic equivalent, meaning the amount of energy it takes just to maintain your bodily functions while resting. This is an index for the amount of energy any activity takes. It’s equivalent to the amount of energy it takes to use 3.5 milliliters of oxygen, per minute, per kilogram of body weight.