Free Workout at Work: The Stair Climbing Weight Loss Method

T was an ex-colleague I had about a decade ago in Australia—wow, time really flies when you start doing the math on these things. A decade already?! It feels like yesterday I was complaining about the coffee in that office.

He was your typical middle-aged guy: married, two kids, and carrying what you might diplomatically call "a bit of extra padding." Not what anyone would call fat, but let's just say his belt had been working overtime for a few years. Weight loss never came up in our conversations—we were more the "complain about management and discuss weekend plans" type of colleagues.

One fine day, I bumped into him in the office and nearly did a double-take. (We weren't in the same team or department, so we didn't cross paths daily. Plus, with our once-a-week work-from-home policy—this was long before COVID made it cool—and the hot-desking setup, spotting familiar faces was like playing office bingo.)

T had lost quite a bit of weight. Not just "oh, did you get a haircut?" noticeable, but "are you feeling okay?" visible. My first thought, conditioned by too many medical dramas, was concern that something was wrong.

That's when he told me his secret: he'd been "working out" in the office whenever the afternoon slump hit. Every single day.

His workout? He'd hit the office stairwell and just climb stairs. You know, that place most of us only visited during fire drills when we weren't on speaking terms with the fire warden.

He started modestly—five floors was enough to leave him winded and questioning his life choices. But slowly and surely, he progressed to ten floors. Then 15. Then 20! By the time I encountered his transformed self, he was taking double steps because single steps had become too easy. The man had basically turned into a human mountain goat, but in business casual.

His dramatic weight loss was the result of this simple "workout" whenever he was in the office. No gym membership fees that make you question your financial priorities. No fancy equipment that doubles as an expensive clothes rack. No personal trainer judging your form or your life choices.

When I moved back to Singapore, I decided to give his method a try. The beauty of Singapore is that 80% of us live in high-rise public apartments, so stairs are as accessible as complaints about the weather. My goal wasn't weight loss—I was already running and cycling—but I figured stair climbing could be a solid addition to my exercise repertoire.

At my peak, I was conquering 2 × 25 storeys in a single workout. It sounds impressive until you realize it doesn't actually take that long, and unlike my other outdoor activities, it's completely weather-proof. No more "I can't exercise because it's raining" excuses—though I did have to come up with new ones.

This is genuinely one of the simplest exercises anyone can start with. No equipment, no membership fees, no special clothes required. Just you, some stairs, and the willingness to embrace the burn in your legs. Plus, if anyone asks what you're doing, you can always claim you're "taking the scenic route" or "avoiding elevator small talk."

Sometimes the best solutions are hiding in plain sight—or in this case, hiding behind the fire exit door that most of us pretend doesn't exist.

Your Turn: Have you ever discovered a surprisingly effective "accidental" workout like T's stair climbing?
Are you someone who's been walking past perfectly good stairs every day while complaining about not having time for the gym?
Or maybe you've got your own simple exercise hack that doesn't require a monthly membership fee or special equipment?
I'm curious—what's the most creative or unconventional way you've found to sneak fitness into your daily routine?
Drop a comment below and share your story—bonus points if it involves office infrastructure or creative use of everyday spaces!

Global Perspective on Wealth Building

Investing isn't just an American or Western concept—it's a global phenomenon with local flavours. Whether you're in Singapore, Sydney, or Stockholm, the basic principles remain the same: put money to work, be patient, and let time do the heavy lifting.

Different countries have different investment vehicles and tax advantages, but the underlying math is universal. Compound interest works the same whether you're earning in dollars, pounds, or pesos. The key is understanding what options are available in your specific location and tax situation.

Don't get caught up in thinking you need to invest in exotic foreign markets to succeed. Often, the best opportunities are right in your own backyard—local stock markets, domestic real estate, or government bonds from your own country.

L-Plate Takeaway: Investing is like cooking—the basic techniques are universal, but every culture has its own ingredients and flavours. Learn the fundamentals, then adapt them to your local situation.