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Can Stair Walking Really Be the Best Workout for People with No Time?
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Jun 25, 2025
If you’re constantly asking yourself, “What’s a good workout if I have no time?” stair walking might be your answer. It’s fast, effective, free, and waiting just outside (or inside) your door. In a world where every minute counts, stair walking offers one of the most efficient and time-saving fitness options available. You can read more here: https://reluctantlowcarblife.com/why-stair-walking-is-one-of-the-best-workouts-for-busy-people/ #ReluctantLowCarbLife #StairWorkout #QuickFitness #NoTimeWorkout #BusyLifeFitness #HomeWorkoutIdeas #StairWalkingBenefits #LowCarbLifestyle
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0:06
hi this is Anita from the Reluctant Low
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Carb Life you know at the Reluctant Low
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Carb Life we're all about trying to talk
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about things which can be easy for
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people to do too we realize and
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understand that people have busy lives
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and as when we have busy lives you know
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sometimes we get busy or or you know you
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get tired and maybe you don't fit things
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in that you want to be able to fit in
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maybe for example you're not able to fit
0:29
in as much fitness as you want to fit
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into your day so one of the things that
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you can do and especially if you live in
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a house or a place that has a lot of
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stairs is to climb stairs i actually
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live in a building here i'm here in
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Hanoi Vietnam and I have five flights of
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stairs so I have a lot of stairs that
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need to be climbed up in many parts of
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Europe there's many apartment buildings
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there where they have no elevator and
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people live on the fifth floor and
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that's what they do they climb the
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stairs all the time in a lot of places
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in the west like in America we wouldn't
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dream of this i mean nobody wants to you
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know be climbing the stairs but actually
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stair climbing is quite good for us and
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here are some of the reasons why busy
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people should choose stair walking first
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of all number one it's incredibly
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efficient it's a very efficient way to
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be able to get cardio and strength in in
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just 10 or 15 minutes it's always
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available in other words you know at
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home at work out in the public you can
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always find ways to be able to take
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stairs over taking an elevator or an
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escalator it builds real world strength
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in other words it you know it engages
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your quads your glutes your calves your
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core and it mimics the movement of
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patterns of real life activities such as
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you know picking up groceries or running
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to catch a train you know it's
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functional fitness at its best stair
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climbing is actually cardio and
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resistance in one it's you know unlike a
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flat walk stairs create natural
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resistance you're you're lifting your
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body weight against gravity it turns
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stair walking into a hybrid cardio
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strength workout which saves even more
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time you can do it in bursts you don't
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have to do it all at once you can say
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"Okay I'm going to you know walk up
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these flights of stairs in the morning
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i'm going to do it at noon i'm going to
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do it you know before evening time i'm
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going to do it in these bursts i'm going
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to walk up and down these stairs." You
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don't really have to change clothes to
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do it you can you know do it in whatever
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clothes you're in so you can you know
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incorporate into your daily life you
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know there's lots of benefits for it you
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can burn 8 to 11 calories per minute of
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stair walking
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just 10 minutes can elevate heart rate
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and build strength
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you know all you need are stairs you
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just need some stairs a lot of times you
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know in the west we shy away from stairs
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we think like ah I don't want to take
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those stairs you know we maybe become a
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little bit lazy when it comes to taking
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stairs but but actually all you need are
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just the stairs it can engage your
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glutes your quads your calves and your
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core it improves circulation heart rate
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and endurance
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and you know it can actually support
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your mental health it can just you'll
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feel better once you have climbed up
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those stairs i want to make a little
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comment here about exercise and mental
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health a bit yeah I have to say this
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morning I sort of woke up a little bit
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like you know so much happening in the
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world so much going on there's so much
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uncertainty and I was feeling kind of a
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little down and a little bit depressed
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and I thought "Oh I need to get up and
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go swimming." And I'd have to say like
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when I got in the pool and I I think I
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did 1,500 meters this morning after I
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got out I felt better you know exercise
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works so whether it's just climbing
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those few stairs if you're feeling kind
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of down get up and move and climb those
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stairs it will mentally help you feel
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better you know just exercise and
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movement will help you feel better so if
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you're feeling down or feeling depressed
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one of the best things you can do is get
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up and move and you know I'm not a
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doctor you know listen of course always
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to your doctor as we say but that is
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just what I myself personally have found
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can help me if I'm ever feeling down or
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lonely or upset or anything is to kind
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of get up and start moving it always
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seems to help one of the great things
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about stair walking is that if you're a
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very busy person even 5 to 10 minutes is
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great so even if you can just get in
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five or 10 minutes or if you work in an
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office instead of taking the elevator
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take the stairs if you're going shopping
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at a mall or somewhere instead of taking
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the escalator take the stairs if you're
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going somewhere else and you see the
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stairs don't shy away take the stairs a
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lot of times I know we shy away from the
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stairs and instead of wanting to have
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stairs we will we'll kind of like sort
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of ignore them I guess and and try to
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take the easiest way in i know that I
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have and one of the reasons why I'm a
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great believer in this is I was working
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with a coach a physio because I have
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some bad knees his name is Dr michael
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and he's from Denmark and you know I was
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you know telling about my knees and he
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said well what you need to do is start
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climbing stairs i thought but my knees
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hurt but I have to say after I started
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doing more stair climbing they hurt less
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and I really sort of had this bad
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attitude towards the stairs for quite a
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while i kind of like didn't really want
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to take them i you know was kind of
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feeling a little bit lazy and having
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going up and downstairs all the time
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because like I said before there's five
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flights in in my house and sometimes be
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like I don't really don't want to go up
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there because I don't want to have to
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climb the stairs i don't want to move i
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don't want to do anything and it would
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just mentally this whole thing about the
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stairs is I sort of had this mental
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block about the stairs when I was think
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about the stairs and he really kind of
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forced me challenging me to do 15 and
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then building up to 25 flights a day and
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you know it's quite interesting because
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talking to a lot of my American friends
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they were like "That's crazy you mean
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your physio is asking you to do you know
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15 to 25 flights of stairs that's nuts."
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But yet you know talking to him and a
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lot of my other friends are more
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European they'd be just like "Yeah
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that's great that's wonderful." You know
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and so it's really is a matter of
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attitude i sort of learned throughout
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all of this it was a matter of my
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attitude how was I going to you know
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think about these stairs was I going to
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think about them as a burden or pain or
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something I don't want to do so I'm
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going to be grudgingly doing it or is it
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going to be an opportunity for me to be
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able to take these stairs and I have to
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say since taking them my knees have
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actually gotten stronger i'm actually
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feeling better and they have gotten
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easier and easier and easier and I'm
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still working on my stair you know on on
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getting better on my stairs but it's
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really comes down to the attitude of you
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know not you know looking at those
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stairs as an obstacle but instead
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looking at them as an opportunity no
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matter you know what your fitness level
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is no matter how hard or difficult it is
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for you if you can see those stairs as
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an opportunity and not as an obstacle
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and I think that's anything in life when
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it comes to to fitness or to becoming
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better at something i was listening
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today to um something by Peter Vidmar if
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any of you know Peter Vidmar he actually
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won the Olympics and he was saying that
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to become really good at something takes
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10,000 hours and I thought you know
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these Olympians are you know there the
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people that are doing you these great
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things in the Olympics or sports are
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spending hours and hours and hours
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training obviously 10,000 hours is a
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long time you know it would take you
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years and years and years of mastery to
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be able to do that for example if you
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did like a brief calculation and you
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said you know you're going to exercise
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four hours a day for 300 days out of the
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year which most of us aren't doing you
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know it would take you 8 years to get up
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to 10,000 hours and he said that he
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calculated he did about 20,000 hours to
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get where he needed to be for the
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Olympics you know I just point that out
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to say that you know if we can see some
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of these things whatever fitness or
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other challenges we have if we can see
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it as an opportunity not as an obstacle
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that will be half the battle right there
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because then we will get ourselves you
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know up and moving and doing things that
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we know that we need to do so we can get
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out there and start you know you know
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burning the calories or just becoming
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fit or finding something that we can do
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and certainly we can all try to do stair
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climbing because it is an an important
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skill for us to learn it can help us
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with balance it can you know help you
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like you said with your glutes it can
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help strengthen your muscles and you
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know overall if you're getting older it
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can help keep you mobile longer than you
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would have been if you stopped doing
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stairs because once when you get older
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if you stop stairs you'll probably never
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take stairs again so this I think is
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really essential and important to keep
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moving and keep doing those things that
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you need to do even if it's hard even if
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it's difficult even if you're slow keep
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doing it because and keep moving because
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that's what's important and essential
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i've written a a blog post on this why
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stair walking is one of the best
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workouts for busy people i will put a
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description below into that blog post in
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case you're interested in reading it i
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actually have some other blogs too that
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we'll put we'll put the description in
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too about stair walking and they are
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also called 10 surprising health
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benefits of stair walking that go beyond
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weight loss and stair walking with
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weight loss a simple exercise that burns
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serious calories so those are all
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reasons why you know stair walking is a
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great exercise there's many great things
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that you can do that can help you in
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many great ways if you could just start
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doing more stairs or just start becoming
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more fit just get up and start moving
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this is Anita from Reluctant Low Carb
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Life where we like to talk about the
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three things for health which is you
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know eating foods that help you stay
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full longer foods which are fresh give
10:01
you more satiety and also fitness
10:04
finding a way to incorporate fitness in
10:06
your daily life we hope that you'll join
10:08
with us if you haven't yet press that
10:09
subscribe button join become part of our
10:12
community we'd love to have you join
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with us in this quest to just live a
10:17
healthier life thank you
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