Home // Blog Articles // Activity // Take the Stairs

Take the Stairs

by | Oct 2, 2015 | Activity, Weekly Fitness Challenge

Weekly Fitness Challenge: When work or family life take priority over personal fitness goals, it’s time to get creative with simple exercises that slide seamlessly into your day.

Benefits of Taking the Stairs

The best reasons for taking the stairs are that it’s a simple exercise that strengthens the biggest muscles in our legs, you don’t need any fancy equipment or a gym membership, and it helps us get in better shape for any sport we play, including the game of love.

Getting Started

It’s really as simple as taking the stairs instead of the elevator or escalator. Try the ‘3 Flights’ rule: If it’s 3 flights of stairs or less, take them. When you’re in the mall and have the side-by-side option of stairs or the escalator, well… you know what to do.

For guys, stair climbing burns around 10 calories per minute, so if a climb takes five minutes, and you make the climb twice a day, you can burn 100 calories and slide a 10-minute workout seamlessly into your day. Do the calculations: 100 calories a day x 7 days a week x 365 days year = you could lose 10.4lbs in 1 year, just by taking the stairs.

Amp It Up

For added motivation, branch out from your usual staircase and climb up a historic monument, or up a hill where a scenic view is your reward. If you really want to go for it, slip on some headphones and cue up “Eye of the Tiger” to do it Rocky style!

Check out our first installment of the Weekly Fitness Challenge if you haven’t already — the Wall Squat — and remember: small changes amount to big health benefits over time.

Go get ‘em!

Adam Bisby
Adam Bisby

Adam Bisby is a Toronto-based freelance journalist and father of two. His award-winning stories have appeared in The Globe and Mail, Toronto Star and National Post newspapers, in magazines like Explore, Reader’s Digest, International Traveller and Canadian Family, and on websites including MSN, MSN Canada, and DontChangeMuch.ca. Visit Adam’s website for more details on his award winning work.

Do You Like This Blog?

As a national charity, we depend on your donations to provide our services to Canadians. Every contribution counts.

Your Donations Make a Difference

Donate

Your contribution will further men’s health programming, tool development, and research.

Don’t Change Much is a movement inspiring men and their families to lead healthier lives. With reliable information and easy tips, we know every guy and their family can make small changes that will have a big impact on their health.

More From

Activity | Weekly Fitness Challenge

Beat Traffic with Pedal Power: Why Cycling Is Good for You

Beat Traffic with Pedal Power: Why Cycling Is Good for You

Raise your hand if you just love sitting in traffic. No hands? Thought so. We all know the terrible feeling of banging your head against the steering wheel during rush hour.  Now, imagine replacing a tiresome, expensive drive with something cheaper, healthier,...

Don’t worry, be healthier — one small step at a time

Don’t worry, be healthier — one small step at a time

Canadian comedian shares his journey from worried dad to man with a plan to make manageable lifestyle changes. For many Canadian guys, this bit from Toby Hargrave’s stand-up comedy routine is funny because it’s true: “I’m at that age where sometimes things hurt and I...

3 Hacks for Building a Healthy Family Life

3 Hacks for Building a Healthy Family Life

Tommy Europe’s top tips for mixing food prep, family time, and fitness As an all-star defensive back in the CFL, Tommy Europe’s job was to keep up with some of the league’s fastest receivers. Now, more than 15 years after playing his final pro game, Tommy faces a new...

Let’s Talk!

Did you enjoy this article? Let us know in the comments.

0 Comments

Submit a Comment

Your email address will not be published. Required fields are marked *

Our comments are moderated and are made live after they’ve been reviewed. If you disagree with anything in the article or comments please do let us know, but be polite so we can have a constructive discussion where everyone has the opportunity to learn.

Pin It on Pinterest