Part of the “Small changes, big results” series.

The habit in one line

Take the stairs for one level, then the lift, every day for 30 days.

At home, at work or at the mall, climb one level. Then take the lift for the rest. When it feels easy, add one more level.

Why it's worth doing for your hormones and cycle

Climbing stairs uses more energy per minute than walking on flat ground, and it works your legs and glutes.

The WHO's 2020 guidelines say that any movement counts toward your weekly activity, including short bursts. You don't need a gym or a long workout.

Regular movement is a core part of what experts recommend for women with PCOS. Stairs are free, and they are almost everywhere.

What it can do for weight loss over time

• Small bursts of activity add up across the week
• In a small study of sedentary young women, short bouts of stair climbing over 8 weeks improved their fitness
• It makes you feel stronger, which makes the next bit of movement easier

Stairs alone will not change the scale much. They are a way to start moving on days when a workout feels like too much.

What to expect, and when

• Week 1: You may feel out of breath on one level. That's normal
• Weeks 2-3: It gets easier, and you may be ready to add another level
• Day 30: 30 days of extra movement, and stairs that feel easier than before

Imagine Shreya, 29, who lives on the 6th floor. She walks up one level, then takes the lift. By week four, she is climbing three levels without stopping.

That is how small changes become big results.

What it works best with

• A short walk after meals
• Strength training or other exercise on some days
• Good sleep
• Your treatment and follow-ups, if you have any

Think of it as the first domino. It is not a cure for PCOS.

A quick check before you start

• Hold the rail and wear flat, comfortable shoes
• Go at your own pace and rest if you need to
• If you have knee or joint pain, a heart condition, or you are pregnant, check with your doctor first

When to talk to a doctor

• Very irregular periods, or no period for 3 months or more
• Heavy or painful periods
• Sudden weight gain or loss
• Worsening acne, hair fall or facial hair
• Extreme hunger, thirst or tiredness
• Trouble conceiving after a year of trying (6 months if you are over 35)

Sources: Bull FC, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med 2020;54:1451-1462. Boreham CAG, et al. Training effects of short bouts of stair climbing on cardiorespiratory fitness, blood lipids, and homocysteine in sedentary young women. Br J Sports Med 2005;39:590-593. Sabag A, et al. ESSA position statement on exercise for adults with PCOS. J Sci Med Sport 2024;27(10):668-677.