Climbing stairs has become a practice recognized for its many benefits. According to Dr. Luis Rodríguez, a pediatric pulmonologist consulted by the Associated Press (AP), this activity not only works the legs, heart and lungs, but its effectiveness is supported by research that suggests that just four minutes of stair climbing is equivalent to the exercise of ten minutes of brisk walking.

“I've been kicked out of almost every hotel in the city,” Tom McGee, a 69-year-old market researcher living near Chicago who began climbing stairs for exercise 20 years ago as part of an effort to quit smoking, told AP.

Climbing stairs has become an increasingly common practice in exercise recommendations, but it also has its drawbacks for practice.

Challenges when practicing

Despite its benefits, exercise enthusiasts face obstacles. Building managers often restrict access to stairs due to liability concerns.

This has led many interested parties to look for alternatives, since it is difficult for them to find available stairs.

Strategies to overcome obstacles

Climbing enthusiasts, like Carmen Erickson and Vivian Dawson, AP says, have found creative ways to continue their activity. Their methods include finding hotels on higher floors or using parking lots.

The need to access stairs has turned this exercise into a social engineering activity.

Fight for access to stairs

Health organizations advocate for better stair access, citing that these areas present no more legal risk than other common spaces.

A 2018 study revealed that more than one million stair-related injuries occur each year in the U.S., especially affecting women and older adults. These figures highlight the urgency of reviewing current access policies.

Climb stairs effectively and safely

To climb stairs safely and effectively, it is advisable to combine good posture, good grip and a controlled pace, avoiding distractions and heavy loads. Below I detail the most useful techniques, both for healthy people and for those who have some limitations.

Posture and basic movements

Use of handrails and grabs

Safety and fall prevention

Strengthening to climb stairs better

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