This pilot study will evaluate whether brief bouts of stair climbing performed throughout the day for two weeks can improve metabolic health, cardiovascular fitness, and other health-related outcomes in adults with overweight or obesity who do not regularly exercise. Participants will complete approximately 6-8 brief stair-climbing "exercise snacks" per day for 14 days, with each bout consisting of approximately 60 total stair steps performed at a challenging but safe self-selected pace.
Participants will complete baseline and post-intervention assessments at Saint Louis University. These assessments will include continuous glucose monitoring and standardized meal testing to evaluate glucose responses, as well as measures of aerobic fitness, anaerobic power, body composition, waist circumference, and muscular strength. The study will also evaluate adherence, perceived exercise intensity, and the feasibility of incorporating brief stair-climbing bouts into daily life.
Age 18-35 years and able to provide informed consent.
Body mass index (BMI) 25.0-34.99 kg/m² and otherwise healthy, without chronic disease.
Sedentary or low-active lifestyle, defined as no regular structured exercise ≥3 days/week for ≥30 minutes per session during the past 3 months.
Access to a safe staircase that permits completion of approximately 60 total stair steps per exercise bout. Approximately 60 upward steps are preferred when available; one or more flights may be used repeatedly if needed.
Known cardiovascular, pulmonary, metabolic, renal, neurological, or musculoskeletal disease, or signs or symptoms suggesting increased risk during vigorous exercise, including diagnosed diabetes mellitus, cardiovascular disease, uncontrolled hypertension, chronic pulmonary disease, kidney disease, fainting or unexplained dizziness during exercise, chest pain with exertion, or severe shortness of breath with mild-to-moderate activity.
Current use of medications that may affect exercise tolerance, heart-rate response, balance, glucose metabolism, or safety during vigorous exercise, including insulin or other glucose-lowering medications, beta-blockers, anti-arrhythmic medications, systemic corticosteroids, or medications that may cause dizziness, impaired balance, or altered exercise response.
Orthopedic or joint conditions that could be aggravated by repeated stair climbing.
Allergy, intolerance, dietary restriction, or other condition preventing safe consumption of the standardized meal replacement shake.
Single group
Stair-Climbing Exercise Snacks
BehavioralParticipants will perform brief stair-climbing exercise snacks 6-8 times per day for 14 days. Each bout will consist of approximately 60 total stair steps completed at a self-selected challenging but safe pace. When possible, participants will complete approximately 60 upward steps. If 60 continuous upward steps are not available, participants may use one or more flights repeatedly by ascending and descending carefully until approximately 60 total steps are completed. The intervention will be completed independently in participants' usual daily environments, such as home, work, or campus. Participants will be instructed to use the handrail when needed, descend slowly and carefully, and not run down the stairs.
Change in 2-Hour Postprandial Glucose Area Under the Curve (AUC)
Postprandial glucose response will be assessed using continuous glucose monitoring during a standardized meal challenge performed before and after the two-week stair-climbing intervention. Glucose area under the curve (AUC) over the approximately 2-hour post-meal period will be calculated using the trapezoidal method and compared between pre- and post-intervention assessments.
Change in CGM-Derived Glucose Standard Deviation
Glucose standard deviation will be calculated from continuous glucose monitoring data over three complete 24-hour periods during the early and late intervention periods and compared within participants.
Change in Aerobic Capacity (VO₂max or Estimated VO₂max)
Aerobic capacity will be assessed using a VO₂max or estimated VO₂max test with metabolic cart analysis/indirect calorimetry during a graded exercise test. Peak oxygen uptake will be expressed in mL/kg/min and compared between baseline and post-intervention assessments. If a maximal test is not appropriate or feasible, a submaximal test with VO₂ extrapolation may be used.
Change in CGM-Derived Glucose Coefficient of Variation
Glucose coefficient of variation will be calculated from continuous glucose monitoring data over three complete 24-hour periods during the early and late intervention periods and compared within participants.
Change in Body Weight
Body weight will be measured using the InBody 380 bioelectrical impedance analysis (BIA) system and compared between baseline and post-intervention assessments.
Change in Body Fat Percentage
Total body fat percentage will be assessed using the InBody 380 bioelectrical impedance analysis (BIA) system and compared between baseline and post-intervention assessments.
Change in Fat Mass
Total body fat mass will be assessed using the InBody 380 bioelectrical impedance analysis (BIA) system and compared between baseline and post-intervention assessments.
Change in Lean Mass
Total lean mass will be assessed using the InBody 380 bioelectrical impedance analysis (BIA) system and compared between baseline and post-intervention assessments.
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