Fast Track to Fitness: Take the Stairs

Quick Cardio and Leg Workout That’s Cheap

Gym memberships can be expensive, and for someone with a busy lifestyle, they can also be a waste of money if you’re not utilizing them. Find time to exercise can be tough, and whether you’re a stay-at-home parent or a top-ranking CEO, it’s not always easy.

Fast Track to Fitness: Take the Stairs - Quick Cardio and Leg Workout That’s Cheap

A new study published in the February issue of the journal Menopause states that climbing stairs is just as effective as going to a gym or buying expensive gym equipment. The study involved Korean postmenopausal women. They climbed the stairs four days a week and climbed a minimum of 192 steps two to five times a day. The study concluded that climbing stairs led to better cardiovascular health, including lowering blood pressure and increasing leg muscles. Additionally, it can help you to lose weight and improve your lipid (blood) profiles.

I have done this myself when I didn’t have time to hit the gym or take a few minutes to exercise. Also, if you have a workplace that has stairs, try taking them as much as possible. This will lead to good health in the long run.

As with any exercise regimen, before you start one, consult your family physician, especially if you have any health issues or you’re in poor health. Also begin gradually, picking up the pace when you feel it is best for you. Starting off something too quickly can have disastrous effects on your body. I found that one out the hard way!

This study is great news for women of all ages because now it means you don’t need that high-priced gym membership or expensive equipment to get a quality workout— just find your nearest flight of stairs and get climbing.


The effects of stair climbing on arterial stiffness, blood pressure, and leg strength in postmenopausal women with stage 2 hypertension, Menopause, February 2018

J.A. Giresi

J.A. Giresi is a contributing editor for FitnessRx and Muscular Development. She is a native Long Islander and the author of the novels The Turn of the Dime, Billy's Cascade and Potholes: A Tale of Murder, Road Rage & Romance. She is also a founding partner and CEO of Double J IT Consulting Services. For more information, visit

Twitter: @jwgiresi

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