Choose Stairs

What is it?

Choosing stairs over elevators or escalators is a simple commitment to incorporate more physical activity into your daily routine. Instead of treating vertical movement as something to avoid, you deliberately select the stairs whenever the option presents itself—at work, in malls, at train stations, or in your apartment building.

This hack transforms idle waiting time and passive transport into micro-workouts scattered throughout your day. It's one of the easiest ways to add movement without scheduling gym time or changing your clothes.

How does it work?

Stair climbing engages major muscle groups in your legs and core while elevating your heart rate more effectively than walking on flat ground. Even brief climbs—just two or three flights—trigger cardiovascular responses that improve circulation, burn calories, and strengthen leg muscles.

The cumulative effect matters most. Choosing stairs six times a day adds up to hundreds of extra steps and significant calorie expenditure over weeks and months. Your body adapts gradually, making each climb easier while building endurance and leg strength you'll notice in other activities.

Why adopt it?

This hack delivers fitness benefits without requiring any dedicated workout time. You're already moving between floors—this just makes that movement count. Over time, regular stair climbing improves cardiovascular health, strengthens bones, and enhances balance and coordination.

Beyond physical health, there's a psychological boost. Each time you choose stairs, you're making an active decision for your wellbeing, reinforcing a sense of agency and discipline. You'll likely arrive at your destination more alert than if you'd passively ridden an elevator, and you avoid the frustration of waiting for slow elevators.

For people who struggle to maintain exercise routines, this provides consistent activity that doesn't depend on motivation or weather. It's built into your existing movements, making it remarkably sustainable.

How to adopt it (First steps)?

Start with the decision. Commit to always choosing stairs when it's 1–3 floors. This is manageable for most fitness levels and creates a clear, binary rule that removes decision fatigue.

Make it visible. When approaching elevators or escalators, actively look for the stairwell entrance. In many buildings, stairs are hidden or poorly marked—familiarize yourself with their locations in places you frequent.

Go at your own pace. You don't need to sprint. Climb at whatever speed feels sustainable. If you arrive slightly breathless, that's normal and beneficial—your cardiovascular system is working.

Track the habit. For the first two weeks, note each time you choose stairs. This awareness reinforces the behavior and helps it become automatic. A simple tally in a notes app works perfectly.

Celebrate small wins. Notice when climbs that initially left you winded become easier. This tangible progress is motivating and proves your body is adapting.

Challenges and how to overcome them

"I arrive sweaty and out of breath at meetings". Start with shorter climbs or slower pacing. You can also arrive a few minutes early to allow your breathing and heart rate to settle. As your fitness improves, the breathlessness decreases significantly.

"The stairs are dark, dirty, or feel unsafe". Your safety matters most. In these situations, take the elevator without guilt. Focus on the many other opportunities where stairwells are well-maintained.

"I'm carrying heavy bags or wearing inappropriate shoes". Grant yourself exceptions. The goal is consistency when conditions are reasonable, not perfection under all circumstances. High heels and grocery bags are valid reasons to skip it.

"I forget and automatically head to the elevator". Place a visual reminder—a note on your phone or a small object you carry—that triggers the stair choice. After a few weeks, the behavior becomes automatic and you'll find yourself naturally gravitating toward stairs.

Supporting apps/tools

Fitness trackers (Apple Watch, Fitbit, Garmin) automatically detect and count flights of stairs, providing satisfying feedback and tracking your cumulative climbs over time.

Step-counting apps (Google Fit, Samsung Health) also register stair climbing and integrate it into your overall activity metrics.

Habit trackers (Streaks, Habitica, Done) let you log each stair choice, building a visual chain that motivates consistency.

Analog alternative: Keep a simple tally in a pocket notebook or make a mental count. The tracking itself matters less than the awareness it creates in the formation stage.