Take the stairs

To keep your brain young

Taking a flight of stairs every day protects your brain from ageing by 0.58 years, a brain imaging study of grey matter has shown. The more flights of stairs a person climbed, the “younger” their brain appeared on scans.

Concordia University in Montreal conducted the research on the brains of 331 adults from 19 to 79 years old.

To wake you up

Ten minutes of walking up and down stairs at an even pace boosts your energy more than a midday jolt of caffeine, US researchers found.

The University of Georgia kinesiology department conducted the study on female college students, in conditions which simulated those in a typical office. Co-author Professor Patrick O'Connor said: “A lot of people working in office buildings have access to stairs, so it’s an option to keep some fitness while taking a short break from work.”

To improve fitness, strength and mood

The benefits of step training include increased cardiorespiratory fitness, stronger muscles and bones and weight management said University of Pretoria biokineticist, Licinda Pienaar. Stair climbing is also associated with the release of the feelgood hormones, endorphins. Going up steps demands more energy than several other exercises. Increasing the speed or adding weights results in a greater calorie-burn.

Don't forget about the benefits of coming down the stairs, but be careful to avoid injuries.