Usually, the first recommendation people get when they want to move more is to take the stairs. And sure, that’s great advice — if you actually have the option. But have you ever noticed how many places are designed to keep you away from them? Some buildings barely even have stairs, or if they do, they’re tucked away like some emergency exit no one is meant to use. But lifts and escalators- they’re everywhere.

When I started making an effort to walk more, I quickly realized how often I was just standing there on escalators — waiting to be lifted like a package to my next destination. At first, I told myself, “Fine, I’ll just take the stairs.” But let’s be real, some days you don’t have the energy for a full stair-climbing expedition. That’s when it hit me — why not just walk on the escalator instead? It’s almost effortless, yet makes a difference.

The Hidden Workout in Your Commute

Let’s do some quick math – because why not?

Say you encounter 4 escalators on your daily route (two on the way to work, two on the way home). Each one has about 40 steps, but since it’s moving, let’s assume you actually walk 25 steps per escalator. That’s 100 extra steps per day just by walking instead of standing. Over a 5-day workweek, that adds up to 500 extra steps. Add a few weekend escalators in shopping malls, train stations, or airports, and you’re easily hitting 800+ steps per week. Now, that’s 3,000+ extra steps per month, just by refusing to be an escalator zombie.

Time-wise, this barely adds anything. You’re on the escalator anyway, moving in the same direction. But instead of wasting those precious seconds staring at your phone or the back of someone’s head, you turn them into active minutes. Walk up at a normal pace, and you might be adding 4-6 active minutes per day. Multiply that by a month, and suddenly you’ve gained 2 extra hours of movement, all without a proper workout.

Muscles That Wake Up

Now, what’s actually happening when you walk up an escalator?

• Glutes & Hamstrings – Your butt and back thighs get some action, especially if you push off properly.
• Calves – Every step up gives them a little extra work.
• Core & Balance – If you’re not holding onto the rail, your core kicks in to stabilize you. Of course, safety first, if it’s crowded or unsteady, just hold the rail and play it safe.
• Heart & Lungs – Sure, it’s not a HIIT session, but it’s more than standing around like a mannequin.

These are muscles that barely wake up when you’re just strolling on flat ground. Walking up an escalator is like sneaking in a micro leg-day session without thinking about it. And the best part? You don’t need extra time or effort – just a small mindset shift.

So, Why Not Just Walk?

Look, I get it. Some days, you just want to be lazy. Maybe you’re carrying heavy bags. Maybe you’re exhausted. Maybe you just don’t feel like moving. That’s fine – no one’s judging (except your future self when your legs start to feel like noodles after one flight of stairs).

But if you’re serious about adding movement to your day, start small. Walk on the escalator instead of standing still. It’s free. It’s easy. And it turns dead time into active time without breaking a sweat.

Give it a shot – and next time you see someone standing motionless on an escalator, you’ll know you’ve already won.

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What’s your escalator habit? Do you walk or just stand there? Let me know in the comments – or better yet, try walking and tell me how it feels!