Why stair climbing is high-MET
MET (metabolic equivalent of task) measures activity relative to resting energy expenditure. 1 MET ≈ 3.5 mL O₂/ kg/min of oxygen consumption. Walking on flat ground sits at 3–4 METs. Walking up stairs at a moderate pace doubles that to 8 METs because every step lifts your full body weight against gravity, and you’re using your largest muscle groups (glutes, quads, calves). Running stairs hits 15 METs — comparable to genuinely competitive running.
Health evidence
The Harvard Alumni Health Study (Paffenbarger 1986) followed 17,000 men and found that climbing 20+ flights per week was associated with 20 % lower all-cause mortality and 30 % lower coronary-heart-disease mortality. More recent work (Stensvold 2017, BJSM) confirmed this in mixed-sex cohorts and showed dose-response up to ~50 flights/week.
Form notes
Drive through the heel, not the ball of the foot, on ascent — that recruits glute and hamstring rather than loading the patellar tendon. On descent, slow down: most knee injuries from stair-stepping happen on the way down, not up. If you have any knee issues, take the elevator down and use stairs only for ascent.
Sources
- Ainsworth BE et al. 2024 Compendium of Physical Activities. J Sport Health Sci. 2024.
- Paffenbarger RS et al. Physical activity, all-cause mortality, and longevity of college alumni. NEJM. 1986;314:605-13.
- Stensvold D et al. The effect of stair-climbing exercise on cardiometabolic outcomes. BJSM. 2017.