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Elevate Your Step

There are many benefits to taking the stairs! In brief, taking the stairs can improve heart health, bone, joint and muscle strength, increase longevity, reduce your carbon footprint, and even save you time. Check out the resources below for more information on each of these!

Taking the Stairs Counts as Fitness:

Taking the stairs as part of your daily routine can contribute to your overall movement goals. Health professionals recommend 150 minutes a week, or 30 minutes 5 days a week of exercise. Recent research indicates that even very small amounts of movement are beneficial, and contribute to your overall fitness and health. Climbing the stairs is an example of a practical everyday physical activity. Some other ideas could include parking farther away from your destination, taking short movement breaks during the day, and doing yardwork or housework. 

Taking the Stairs to Help the Planet:

Although each elevator has different energy usage, they all use more when in use than when sitting idle. Similar to active commuting, taking the stairs instead of an elevator can reduce your personal carbon footprint by reducing greenhouse emissions from power plants. For more ways to work on your health while also saving the environment, check out these ideas: 

Taking the stairs for Bone and Joint Health:

Physical activity, particularly weight bearing movement, helps increase bone density when we are younger and prevent bone loss as we age. The National Institute of Health recommends weight bearing exercises, such as stair climbing, to prevent, or delay the onset of osteoporosis.

Taking the Stairs to Save Time: 

Taking the stairs doesn’t seem like it would be the fastest way to get from one floor to the next, but it often can be. A study done in one hospital observing staff using the stairs or the elevator throughout their day showed taking the stairs to save participants about 15 minutes a day. Try these other time saving health tips: 

  • Stop looking for close parking spots, just park and walk the difference.  
  • Try audiobooks. You can listen during your commute, while you exercise, or double up with many other activities. Check out a list of audiobooks available through Salt Lake County Library. 
  • Set limits on apps you lose too much time using on your phone. Most smart phones allow for time limit settings on certain apps. If yours doesn’t, try moving the app off your main page.

Taking the Stairs to Reduce Stress:

Making time to fit movement into our days is an important form of self-care, which contributes to our resilience, and overall well-being. Physical activity can have many benefits for our mental and emotional health, including increased self-esteem, improved resilience, and stress relief. For more information on improving your mental fitness, check out a few of our workshops on mental health including: Reducing Stress in Everyday Life, Living with Anxiety, Self-Confidence & Self-Esteem

Taking the Stairs for Heart Health: 

Our heart benefits from getting movement throughout the day. A recent study published in the Journal of the American Medical Association observed that individuals who took 8000 steps per day had lower risk of death from heart disease. The study also showed better outcomes for individuals with even higher daily step counts. The American Heart Association has also outlined the benefits of physical activity for heart health. The American Heart Association lists the following as potential benefits to heart hearth of exercise, which can include taking the stairs:

  • Reduced blood pressure. 
  • Improved cholesterol, lower LDL and higher HDL. 
  • Promotes a healthy weight.
  • Increase the body's ability to use insulin.

Elevate Your Step Playlist

Walking to a steady beat or music helps improve walking speed, stride length, walk rhythm, and symmetry. Use the Elevate Your Step Playlist to help you get moving. 

 

Pep In Your Step Playlist

Take a 10-minute movement with this Pep In Your Step playlist.