Stairs are one of the most underrated free workout tools. You don’t need a gym membership to get your heart pumping and legs working; you just need a staircase and a bit of intention.
To turn casual stair use into a workout, start by setting small targets. For example, climb one or two flights at a steady pace several times a day instead of always taking the lift. As your fitness improves, you can increase speed or number of flights.
Posture matters: keep your back upright, look ahead, and engage your core. Use the handrail for balance if needed, but try not to pull yourself up entirely with your arms. Focus on controlled steps, especially when coming down, to protect your knees.
You can also do short “stair intervals” – climb briskly for one or two minutes, rest on a landing, then repeat. Even 10–15 minutes broken into small chunks adds up.
If you have joint problems or heart issues, always check with a doctor before starting intense stair routines. For many otherwise healthy people, though, stairs are a simple way to squeeze cardio into everyday life.