How often do you choose the stairs over an escalator or elevator? If the answer is rarely, you might want to reconsider. Bone density naturally declines with age, but for women, that process accelerates after menopause, according to Betsy Grunch, MD, a board-certified neurosurgeon specializing in spinal surgery. Fortunately, you can do something about that. “Bones are living tissue. They’re constantly remodeling and adapting to the forces placed on them,” Grunch explains.” And one simple way to do that is by taking the stairs. Read on to find out why that helps.
Why Taking the Stairs Is Good for Your Bones
Bones are similar to muscles in that they get stronger when you use them, explains Pasha Ehsan, M.D., a physiatrist board-certified in physical medicine and rehabilitation with Providence St. Jude Medical Center in Fullerton, California. “Bones respond to stress and impact,” Ehsan says. “When you put force through a bone, such as stepping firmly on a stair, the bone cells sense that pressure. This triggers the body to build more bone tissue and make the bone stronger over time.”
You want to be careful not to pound too hard, warns William Workman, a board-certified orthopedic surgeon at DISC Sports & Spine Center and adjunct clinical associate professor in the department of orthopaedic surgery at Stanford University. “Excessive pounding can irritate joints and potentially lead to overuse injuries like stress reactions or stress fractures if the body doesn’t have time to recover,” Workman says. “Just taking the stairs instead of the elevator adds the kind of weight-bearing activity that helps keep bones strong.”
More Tips for Keeping Bones Healthy
Taking the stairs is a simple way to get in weight-bearing activity, but it isn’t a replacement for regular exercise. “Stair impact can be a helpful supplement to other exercises, but it can also be a good starting point for people who don’t have a regular workout routine,” Ehsan says. “It’s accessible, quick, and doesn’t require equipment.”
Grunch says even 10-15 minutes of stair climbing or light jumping three to five times a week can help stimulate bone remodeling. However, she stresses the importance of incorporating strength training to help maintain muscle mass as well. “The stronger your muscles are, the better they protect and stimulate your skeleton,” she says. What’s more, healthy bone tissue also relies on overall healthy habits, like not smoking and getting enough protein, vitamin D, and calcium. “The big takeaway is this: bone health is built over years, not weeks. Small, consistent stresses like taking the stairs add up,” Grunch says.
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