Floors Climbed

In PeakWatch, "Floors Climbed" reflects the height you vertically ascend against gravity each day. This indicator not only records the number of steps you climb but also measures the effort of your heart and lower limb muscles against gravity.

What is "Floors Climbed"?

Apple Watch uses a built-in barometer to sense changes in altitude. Typically, every 3 meters (about 10 feet) of elevation gain is counted as 1 floor. Whether it's office stairs, outdoor steps, or brisk walking on a slope, it all counts.

Why is Climbing Stairs More Effective?

Compared to walking on flat ground, climbing is a more efficient functional training:

  • Stronger Muscle Engagement: Climbing stairs engages the gluteus maximus, quadriceps, and gastrocnemius. This vertical movement exercises lower limb strength far more than flat walking.
  • Significant Cardiorespiratory Challenge: Because you need to overcome gravity, your heart rate increases rapidly. This effectively enhances the heart's pumping function and lung ventilation efficiency.
  • Protecting Cardiovascular Health: A large-scale study of over 450,000 people (Atherosclerosis, 2023) found that people who climb more than 5 floors a day reduce their risk of atherosclerotic cardiovascular disease by about 20%.

Daily Evaluation in PeakWatch

Based on clinical research recommendations, we have set the following daily goals for you:

  • Low: Less than 5 floors per day. If you are in this range for a long time, it is recommended to start by giving up short elevator rides and looking for opportunities to climb.
  • Target Met: 5 to 10 floors per day. This amount of exercise is enough to maintain the pumping vitality of lower limb muscles and improve basal circulation.
  • Excellent: 10 to 20 floors per day. Consistently maintaining this level will have a significant positive impact on your VO2 Max, making your body lighter and more powerful.

How to Better Use Floors Climbed

Floors Climbed is a "fragmented gym" in your busy life. You don't need to change into sportswear specially; just choose stairs instead of escalators at the company or subway station. PeakWatch will automatically record these efforts and convert them into your health points.

References

Song Z, et al. (2023). Daily stair climbing, disease susceptibility, and risk of atherosclerotic cardiovascular disease. Atherosclerosis.