Escalator or Stairs? A Lesson in Habits and Health

Back in July I was holidaying in Singapore (an incredible country I would highly recommend you go), and I stumbled on something I had seen before, but this time it really got me thinking.

What I couldn’t get out of my head was this: 

Why are people willing to wait for the escalator, delaying their day and taking more time, rather than just taking the stairs?

It started at the airport.

Now, what I need to let you know is that I will ALWAYS take the stairs. 

My reasoning is simple: one day I may not have the ability to. 

The way I see it, I’m blessed with two legs that can carry me and a body that is in great condition. 

I also hate the thought of queuing when I can just walk up the stairs faster.

Anyway, at the airport we came across the first set of stairs and an escalator which started my thinking.

• On the stairs: 0 people. (Until I took the stairs)

• On the escalator: full, with a queue of about five people.

That happened again shortly after, and it frustrated me. 

Why would you queue when you can just walk up the stairs? 

Most of the people on the escalator and in the queue were between 25 and 40 years old.

25–40 YEARS OLD, perfectly capable of walking up 20–30 steps but either too lazy to take the stairs or so conditioned to always choose the easiest option.

Two days later, walking through the city, I saw it again. Another set of stairs right next to an escalator. And again:

• On the stairs: 0 except me (This time I asked Becki to take a picture and yes, she too queued and went on the escalator)

• On the escalator: people waiting in line for space to step on.

This time it was even worse, the stairs had only 20 steps. That’s it. Twenty steps! And instead of just walking up, people stood waiting their turn for the escalator.

Now, from a health, fitness, or weight-loss point of view, taking the stairs once makes very little difference. But what does make a difference is our mindset.

• The mindset of not always choosing the path of least resistance.

• The mindset of not treating your body like a fragile, weak vessel you must constantly protect.

• The mindset that health, fitness, and body composition aren’t built only on the big decisions, like going to the gym three times a week, prepping food, or hitting your step target but also on the smaller daily decisions.

Decisions like:

• Taking the stairs rather than the escalator.

• Parking further away so you walk more.

• Saying no to the office donuts.

It amazes me that people will pay money for a gym membership to walk on a treadmill, but will queue for an escalator every single time rather than just take the stairs.

And let me be clear: I’m not saying this to sound elitist or to suggest I’m better than anyone else. 

I just want you to see health and fitness as a daily choice.

The problem is we now live what I call the “Amazon lifestyle.”

What do I mean? Simple:

• I can click a button and have something delivered the same day or the next.

• Social media has shortened our attention span — studies suggest it’s now around 8 seconds on average, which is actually shorter than a goldfish’s.

• We expect food within 10 minutes from Deliveroo or Uber Eats.

• We binge whole TV shows instantly instead of waiting for weekly episodes.

We’ve been conditioned to seek instant gratification and the easiest path.

But here’s the truth: one day your health and mobility could be taken from you. 

You may not be able to take the stairs. And at that point, I guarantee you would give anything to walk every step again.

So whilst you can, you really should.

I’m not asking you to run a marathon just to take the stairs. That tiny bit of discomfort, the slight burn in your legs, the elevated heart rate, choosing that, consistently, helps you stay mobile long-term.

And considering most people now have to consciously move just to get steps in (because they’re working behind a desk for 10–12 hours a day), taking the stairs should be seen as a blessing, not a burden.

Taking the stairs once won’t transform your health. But it’s not really about the action, it’s about the mindset:

• The mindset to choose the harder option (if you can even call 20–30 steps “hard”).

• The mindset to use what you have, while you have it.

• The mindset to save yourself time.

• The mindset to prove to yourself that when given the choice, you’ll take the stairs, both literally and metaphorically.

So I offer you the good reader a challenge:

• Look for your own “stairs vs. escalator” moments every day. 

• Where are you defaulting to the easy option?

• Where could you make a small change that, repeated over time, makes a big difference?

What small choice are you going to make today that takes a little more effort now but pays off later?

That moment in Singapore, standing alone on the stairs while everyone else queued for the escalator  reminded me of a simple but powerful truth: it’s the small habits that shape who we become.

Choosing the stairs won’t change your life overnight. But choosing the harder, healthier path, consistently, builds resilience, mobility, and strength over time.

And in the end, it’s not really about the stairs. It’s about the person you’re becoming each time you choose them.