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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Walking and stairs are both simple and easy-to-do exercises. However, which is better should match your fitness goals, overall health, and well-being. Let’s explore more.
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This is a everyday hero for wellness, as it is accessible anywhere and anytime. It helps support weight management, cardiovascular health, reduced stress & anxiety and improved joint mobility.
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It might feel slow, but it’s steady. If you aim for fat loss, a brisk walk can help, as it helps burn fat, improve insulin sensitivity, and regulate appetite hormones.
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It seems easy but feels intense because five to ten minutes of stair intervals can match 30 minutes of walking in calorie burn. Plus, it helps tighten and lift the glutes.
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Climbing stairs engages our quads, glutes, and calves muscles, helps boost metabolism, and builds functional strength. It is a great short, crisp, intense workout option.
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If we compare calories burned per 30 minutes, walking (brisk) burns around 120–150 kcal, while stairs (moderate pace) burn approximately 250–300 kcal.
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Stairs beat walking for building muscle tone, as they activate fast-twitch muscle fibres, increase strength in the lower body, and might also improve bone density.
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Our mood can guide the movement. If you are feeling low on energy, go for a relaxing walk, but if you are feeling pumped and energetic, take the stairs. If you are looking for variety, add them both on alternate days.
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Include both of them together for some duration, opt for stairs for 8-10 minutes, and opt for walking for the rest duration. This can lead to total body results, enhancing fat loss, boosting endurance and toned body.
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Fuel your movement with the correct nutrition. Have a good pre-workout, maybe a banana and a handful of nuts, and a good post-workout for muscle recovery; it can be eggs, chicken, or a protein supplement, like whey, casein, or plant-based vegan protein.
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