When It Comes To Bone Health: Climb The Stairs To Stronger Bones

Updated: October 31, 2017

Primary Osteoporosis

Stair climbing is considered a convenient and beneficial weight-bearing exercise. While walking is a great bone-building exercise, climbing the stairs can be considered ‘taking-it-up-a-notch’ in terms of putting increased stress on your muscles and joints (in a good way) to build strength and reduce your risk of falling.

When you are climbing the stairs, you must concentrate on your balance and work muscles and joints in a way they would not be working if you were to go for a walk instead. So the next time you see a flight of stairs next to an elevator, opt for those stairs because you are not only getting your daily physical activity in, but you are also increasing your bone strength too.

natural osteoporosis treatment Source by Sunnybrook

Climb The Stairs To Better Health

    • Stair climbing can help you achieve and maintain a healthy body weight
    • Stair climbing requires about 8 – 11 calories of energy per minute, which is high compared to other moderate level physical activities.
    • Even two flights of stairs climbed per day can lead to 6 lbs of weight loss over one year
    • Climbing more than 55 flights per week significantly lowers your risk of mortality
    • There is a strong association between stair climbing and bone density in post-menopausal women
    • Climbing stairs can improve the amount of “good cholesterol” in the blood
    • Stair climbing can help you build and maintain healthy bones, muscles and joints.



  1. http://health.sunnybrook.ca/fitness/take-challenge-take-stairs/


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  1. Marilyn Flowers

    November 13, 2018 , 1:47 pm

    How many stair steps taking two at a time is necessary to increase bone density?

  2. Jenna AlgaeCal

    November 19, 2018 , 11:23 am

    Good question, Marylin. Unfortunately there’s no set number of steps, but climbing the stairs can count towards your total daily physical activity — and it’s important to aim for at least 30 min – 1 hour per day. For more information on exercise and its impact on bone health, check out our recent blog post, “Can Exercise Alone Increase Bone Density?”

    – Jenna @ AlgaeCal


    June 13, 2023 , 10:38 am

    How many minutes per day or number of stairs to increase bone density, help w osteopeni

  4. Brianne AlgaeCal

    June 13, 2023 , 1:30 pm

    Hi there, Cindy! While there is no set amount that needs to be done, it’s always best to listen to your body, as what someone else is capable of doing may not be the same for everyone. Be sure to include the right nutrition in your daily bone health plan as well. AlgaeCal Plus conveniently provides all 16 essential bone supporting nutrients, and is the only calcium supplement clinically supported to increase bone density! For best results, we also recommend Strontium Boost too, which helps to see results 2-3 times as fast! You’re welcome to learn more HERE, and please call our Bone Health Consultants at 1-800-820-0184 (USA & Canada toll-free) if you have any questions! 🙂

    – Brianne @ AlgaeCal

  5. Sue Hunt Hibbard

    December 15, 2023 , 8:07 am

    is a stair stepper as effective as climbing stairs for increasing bone density

  6. Samantha AlgaeCal

    December 15, 2023 , 12:43 pm

    Great question, Sue! Based on my knowledge, climbing real stairs has more of an impact on the muscles and joints compared to using the stair stepper machine due to difference in movements. However, the stair stepper machine is still an excellent low-impact exercise that can work the muscles and build strength!
    – Sam

This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, B.Phil.,(oxon.) - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,