"Isn't Pain Supposed to Be Good?"...Descending Stairs Is More Effective Than Climbing

Recent research has drawn attention by showing that descending stairs, rather than climbing them at a rapid pace, is actually more effective for improving muscle strength and overall health.

The research team led by Professor Ken Nosaka, Head of Exercise and Sports Science at Edith Cowan University (ECU) in Australia, recently published in the latest issue of the international academic journal, the Journal of Sport and Health Science, arguing that “eccentric exercise” should become a new standard in exercise routines.

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Eccentric exercise refers to movements in which muscles are activated while lengthening. Examples include gently stepping down stairs or slowly lowering your arm while holding a dumbbell. In contrast, exercises that involve shortening the muscles, such as climbing stairs, are known as “concentric exercises.”

The research team focused on the phenomenon that, compared to lifting something up, slowly lowering it while resisting uses less energy but actually increases the muscle’s physical strength by more than 20%.

To verify these effects, the researchers conducted a 12-week experiment with a group of obese elderly individuals. As a result, the group that performed stair-descending exercises improved their lower body strength by 34%, which was significantly higher than the 15% improvement seen in the stair-climbing group. In addition, bad cholesterol (LDL) levels decreased by 13%, and blood pressure improved, demonstrating preventive effects against metabolic diseases.

Although there are concerns that descending stairs could strain the joints, Professor Nosaka emphasized that starting at a low intensity and gradually increasing it actually strengthens the muscles around the knee and improves joint health.

Professor Nosaka stated, “The belief that exercise must always be exhausting and painful is actually preventing people from improving their health,” and stressed that “eccentric exercise, which closely resembles our daily movements, is a practical alternative that offers greater benefits with less effort.”

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