PSA: Go up the stairs, not down! I heard from a classmate working at NASA has a higher-up (boss or something like that) there that is a real fitness buff and that he is always taking the stairs instead of the elevator as would be expected. However, he takes the elevator to go down. Why is this? Well because it's bad for your knees, very bad.  The reason being is that when you go down, unless you are slowing down your momentum greatly and letting your feet gently rest onto each step by using a shitload of energy (kinda like when you're sneaking up on someone and making your steps really light, like that), you're going to put unnecessary strain on your knees.  I have experienced this personally as I had been tired and I was going down the stairs instead of taking the elevator and with every flight I went down, my knees were starting to hurt. So I always try to use the elevator to go down nowadays. So in the end, just like jogging, try to avoid it. Take the elevator or escalator down but always take the stairs to go up since that won't bug the knees. Oh and as for jogging, it's essentially just walk or run, there is no in between. You'll just wreck your body if you try something in between. Either walk, powerwalk, or RUN. Never jog.