Adults need two hours and 30 minutes a week of moderate-intensity exercise to stay fit

You can use common objects in your environment, such as stairs, to achieve the health benefits of aerobic exercise without ever setting foot in a gym.

Stair climbing for just 10 minutes, three times a day, for example, will total 30 minutes of heart-strengthening exercise, putting you well on your way to becoming fit (and if you don’t have stairs use a box or a step to do step ups or even step up jumps)

Physical Benefits

Stair climbing strengthens your lungs and heart. Stronger lungs allow you to take in more oxygen. A stronger heart allows you to rapidly deliver the oxygen-enriched blood to your muscle fibers. As a result, you’ll feel better, and everyday tasks such as walking to your car won’t be so tiring. A more efficient body has greater immunity, so you may not get colds as often, and your likelihood for developing chronic health problems such as Type 2 diabetes and high blood pressure will be significantly diminished.

Fat Burning

If you want to lose a pound, you have to burn 3,500 more calories than you eat. Stair climbing is an efficient way to burn calories. A 120-pound person walking up stairs for 30 minutes burns 220 calories, compared to only 190 calories burned doing 30 minutes of high-impact aerobics, according to the Health Status website.

Mental Benefits

Every time you climb a flight of stairs, your body releases chemical endorphins, a type of neurotransmitter, making you feel happy and calm. Over time, your ability to focus and concentrate will improve, and you will feel less stressed out. Your self-esteem and self-confidence will improve as you successfully meet your fitness goals, become more toned and muscular, and are less distracted by physical fatigue.