Quick bursts of stair climbing enhance energy and mental performance

An experimental study recently found that brief bouts of stair climbing improved cognitive switching performance and made individuals who engaged in this activity feel more energetic and happier. Participants who climbed stairs more intensively tended to have faster responses on cognitive tests. These findings applied to both men and women. The research was published in the Journal of Cognitive Enhancement.

Recent studies indicate that short bouts of physical activity, even as brief as a few minutes, can offer significant health benefits. These include improved cardiovascular health, enhanced mood through the release of endorphins, and better blood sugar regulation. Examples of such activities include brisk walking, stair climbing, bodyweight exercises like squats or push-ups, or a quick dance session.

Research suggests that these activities can counteract the negative effects of prolonged sitting, boost mental clarity, and reduce stress. They are particularly effective in improving fitness when accumulated throughout the day, as they contribute to meeting daily exercise recommendations. Short bouts of physical activity are especially convenient for busy individuals since they can be easily integrated into daily routines.

Stair climbing is one form of brief physical activity that can be seamlessly incorporated into daily life. It involves upward movement against gravity, making it a time-efficient way to confer health benefits. Study author Andreas Stenling and his colleagues aimed to examine the effects of six 1-minute bursts of stair climbing on cognitive performance and mood. They hypothesized that these brief bouts of stair climbing would improve both mood and cognitive performance.

The study included 52 undergraduate students from the University of Otago, 26 of whom were female, with an average age of 20 years. Participants completed a physical activity readiness questionnaire (PAR-Q) and had their weight and height measured. They were then randomly assigned to two groups.

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One group engaged in six 1-minute stair-climbing bouts. This involved climbing stairs for 1 minute, resting for 1 minute, and repeating the process until they completed six bouts. Afterward, participants reported their subjective exertion levels (using the Borg RPE scale), completed cognitive tests (a computerized test battery), and assessed their mood using six visual analog mood scales.

The other group remained seated in the testing room and then completed the same cognitive tests and mood scales. The sequence was repeated with the groups switching activities.

Results showed that participants engaged in an average of 8 hours of physical activity per week, though there were substantial variations among individuals. Of the participants, 75% were of normal weight, and 23% were classified as overweight.

Participants performed better on cognitive switching tasks after climbing stairs. Cognitive switching tasks involve shifting attention or mental focus between different tasks, rules, or cognitive demands, and are used to measure cognitive flexibility and executive function. On average, participants who climbed stairs also reported feeling more energetic and happier compared to the control group.

Additionally, participants who climbed stairs more intensely, as indicated by heart-rate data, tended to show faster responses on cognitive tests. These effects were observed in both men and women.

“Collectively, these results demonstrate that interval stair climbing can confer immediate psychological benefits, providing further evidence in support of stair climbing as a promising means to address physical inactivity issues,” the study authors concluded.

While the study highlights the benefits of short bouts of stair climbing on cognitive performance and mood, these effects were measured immediately after the activity. It remains unknown how long these benefits last. Furthermore, all participants were healthy, young students. It is unclear whether similar results would be observed in older individuals or those in poorer physical condition.

The paper, “Stair Climbing Improves Cognitive Switching Performance and Mood in Healthy Young Adults: A Randomized Controlled Crossover Trial,” was authored by Andreas Stenling, Jordan Quensell, Navjyot Kaur, and Liana Machado.