Doctors often recommend that people use the stairs on a regular basis, instead of taking the elevator. If you can make this a habit, you will significantly increase your fitness and the amount of calories you burn per day. Climbing stairs will strengthen your legs and protect your knees from future injury by training the muscles that surround them. A lot of personal trainers include climbing stairs in their exercise routines for people of all ages and fitness categories.
So how many calories do you burn going up 1 flight of stairs? A flight of stairs is often defined as one consisting of a total of sixteen steps. Each step burns about 0.16 kcal, so climbing one flight will burn about 2.5 calories. This works out to approximately 600 kcal/hour for a stair climbing routine. Keep in mind that you won’t reach anywhere near this from daily routines. This is why it may be better to view stair climbing as a strength building exercise, rather than an effective calorie burner. If you want to burn a significant amount of energy through stair climbing, you need to dedicate a large amount of time to it and keep up a pace that brings your heart rate to 75% of your maximum, as dictated by your age.