Stair climbing

Stair climbing is the climbing of a flight of stairs. It is often described as a "low impact" exercise, often for people who have recently started trying to get in shape. A common exhortation in health pop culture is "Take the stairs, not the elevator".

In one study based on mean oxygen uptake and heart rate, researchers estimated that ascending a 15 cm (5.9 inches) step expends 0.46 kJ (0.11 kcal) for the average person, and descending a step expends 0.21 kJ (0.05 kcal). The study concluded that stair climbing met the minimum requirements for cardiorespiratory benefits, and considered stair climbing suitable for promotion of physical activity.

Stair climbing has developed into the organized sport tower running. Every year several stair climbing races are held around the world with the competitors running up the stairs of some of the world's tallest buildings and towers (e. g., the Empire State Building, Gran Hotel Bali), or on outside stairs such as the Niesenbahn Stairway. World class athletes from the running and cycling worlds regularly compete in such events. Some have specialized exclusively in stair climbing races. Prizes, awards, and other accolades are given for the top performers by gender and age group. Stair climbing is one of the most grueling of sports, requiring competitors to move their entire body weight vertically, as well as horizontally. The results of more than 160 races on all continents are evaluated each year for the Towerrunning World Cup. The most important about 18 so called "Masters Races" have a predefined factor of 1.5 to 2.5, whereas all other races are given 0.4, 0.7 or 1 depending on class and internationality of the participants. 2010 World Cup winners were Melissa Moon (NZL) and Thomas Dold (GER). 2011 winners are Dold (3rd time) and Cristina Bonacina (ITA). The World Cup Final 2012 was hosted on December 8 in Bogota (COL). An annual competition, 'Girnar Arohan Spardha', is held in Junagadh, India, and involves a race to climb and descend the steps of the Girnar mountain. ESPN8 The Ocho has a televised event called "Slippery Stairs".

On 28 September 2014, Christian Riedl climbed Tower 185 in Frankfurt, Germany 71 times in 12 hours for a total of 43,128 ft (13.14 km). From 5–6 October 2007, Kurt Hess climbed Esterli Tower in Switzerland 413 times in less than 24 hours for a total of 60,974 ft (18.585 km).