Benefits of Taking the Stairs

One warm summer evening, I discovered a sign in a three-floor family-owned and managed restaurant called Piccolo Grande Amore in Berat, Albania. At first, I thought it was just funny being there on the second floor because of the stairs you have to climb, but it clicked somehow for me. That and the fantastic traditional food they served. Here's what it says:

• No special equipment is needed.
• There is a significant lower risk of mortality when climbing more than 55 flights per week.
• Stair climbing requires about 8-11 kcal of energy per minute, which is high compared to other moderate level physical activities.
• Active stair climbers are more fit and have a higher aerobic capacity.
• Even two flights of stairs climbed per day can lead to 6 lbs of weight loss over one year.
• There is a strong association between stair climbing and bone density in post-menopausal women.
• Climbing stairs can improve the amount of "good cholerestol" in the blood.
• Stair climbing increases leg power and may be an important priority reducing the risk of injury from falls in the eldery.
• Stair climbing can help you achieve and maintain a healthy body weight.
• Stair climbing can help you build and maintain healthy bones, muscles and joints.

I found the sign simply friendly — as if the owners were a bit embarrassed about having to send people up and down the stairs. Yet, it’s also so straightforward, informative, and convincing. None of that marketing-speak nonsense. Just helpful. And it put a smile in my brain.