CortexLit

CortexLit tool · Movement · Runs offline · No account

Stair Snack Planner

Attach a set number of climbs to moments in your day and print the routine with a fallback for lift days.

← Back to the article · See the evidence

This tool gives general information based on the research summarised in Stairs as Exercise: What Short Bouts Actually Buy You. It is not a medical device, does not diagnose, and does not replace advice from your clinician.

Your inputs

Share (opt-in)

Off by default. Anything here is built on your own device and nothing is uploaded. Pick exactly what goes on the card.

Preview of exactly what would be shared:










Free vs Plus




Free (this page)
  • full routine with moments and fallback
  • weekly time total
  • text export and print
  • all citations and cautions


Plus (optional, one-time)
  • calendar (.ics) reminders per climb
  • unlimited share images
  • share card without the 'Made with CortexLit' footer


Checkout isn't live yet, so Plus is unlocked here with a local code. The check runs in your browser and can be bypassed; it is a placeholder for a real payment link.






Free tier: 1 share image per result.






Commercial disclosure: optional paid Plus tier; all evidence, cautions and the main result are free. No affiliate links, no sponsors.







What this is based on


Every output names at least one verified PubMed source. Identifiers were verified on 2026-10-11 in an earlier batch and carried over into this build; they were not re-queried here, and no retraction database was checked. Verification was at abstract level.


Jenkins 2019
Jenkins EM, Nairn LN, Skelly LE, et al. Do stair climbing exercise "snacks" improve cardiorespiratory fitness?. Appl Physiol Nutr Metab. 2019;44(6):681-684. doi:10.1139/apnm-2018-0675. PMID: 30649897.
PMID 30649897 · randomized controlled trial · weight 0.8 · abstract level
Rodríguez 2026
Rodríguez MÁ, Quintana-Cepedal M, Cheval B, et al. Effect of exercise snacks on fitness and cardiometabolic health in physically inactive individuals: systematic review and meta-analysis. Br J Sports Med. 2026;60(2):133-141. doi:10.1136/bjsports-2025-110027. PMID: 41057224.
PMID 41057224 · systematic review meta analysis · weight 1.0 · abstract level


Limits: This schedules time from your own pace; it does not predict fitness gains. The controlled stair trial found a modest increase in peak oxygen uptake over six weeks, and the meta-analysis found no effect on blood pressure or lipids.







Privacy


Inputs stay in this page's memory. There is no telemetry, no analytics call and no network request. Saving is opt-in, local to this browser, deletable, and unencrypted.