Choosing the stairs over the elevator has been considered wise fitness advice for years, but new research backs up that health advice. A meta-analysis presented at a European Society of Cardiology conference last weekend found that people who climbed stairs regularly were 39% less likely to die from heart disease, compared to those who didn’t. They also had a lower risk of stroke and heart attack.
“I was surprised that such a simple form of exercise could reduce all-cause mortality,” said study author Dr Sophie Paddock, from the University of East Anglia and Norfolk and Norwich University Hospital Foundation Trust. in the United Kingdom. NPR.
His team reviewed data from about 480,000 participants, analyzing their risk of heart disease based on factors such as blood pressure, smoking history, cholesterol and genetic risk factors. The participants, ranging in age from their mid-30s to their mid-80s, also answered questions about their lifestyle and exercise habits. Climbers were better able to prevent heart disease over 12 years.
How many flights of stairs would you have to climb?
A 2023 study, published in the journal atherosclerosis, looked at exactly how many flights of stairs you need to climb each day to improve heart health. The short answer? Taking just five flights a day could reduce your risk of cardiovascular disease by 20%.
The researchers found a 19% reduction in the relative risk of heart disease in participants who regularly climbed five flights of stairs a day, says Dr. Yvonne Covin, an internal medicine physician. Unfortunately, those who had initially climbed the stairs but then stopped experienced a 32% increased risk of heart disease compared to those who did no exercise.
Like all research, this study has its limitations, according to Dr. Robert Harrington, cardiologist and dean of Weill Cornell Medicine. The study was done using data from the UK Biobank, a large observational/epidemiological study that has been widely used for research purposes, he says. Because the study was observational, it could not establish causality (as in Climbing more stairs it’s the same fewer cardiac events.); instead, the study only points to associations between this activity and heart health.
Why stair walking is so good for you
Heart disease accounts for one in five deaths in the United States each year, killing about 695,000 people each year. Stair climbing falls under the category of aerobic exercise, or movement that increases heart rate and oxygen levels through repetitive activity. Generally speaking, aerobic exercise lowers your risk of high blood pressure, high cholesterol, and, yes, heart disease.
Stair climbing is similar to many activities like walking, running, and cycling that are associated with improved cardiovascular risk, such as reduced heart attacks, Harrington says. Climbing stairs can be a bit more strenuous than simply walking, and it also requires some balance and core strength that could combat a problem like frailty and muscle weakness.
Climbing a few dozen feet before sitting at your desk all day can also improve longevity. As we age, climbing stairs can improve leg power and back strength, which can help prevent falls, says Covin. Specifically, postmenopausal people who climb stairs have been found to have higher bone density.
How to start climbing stairs to improve heart health
To start improving your heart health today, Harrington recommends incorporating some variety of aerobic activity that might include stair climbing into your exercise regimen. In accordance with the recommendations of the American Heart Association, I ask patients to commit to 150 minutes per week of moderate exercise (30 minutes 5 days a week). Mostly, this means walking at a moderate pace and lifting light weights to maintain strength three times a week. he says. Climbing the stairs is considered moderate exercise because it burns eight to eleven calories per minute.
That said, exercise isn’t the be-all, end-all of improving your health. Covin recommends considering the six pillars of lifestyle medicine when choosing how to support your mind and body. Lifestyle medicine is a medical subspecialty focused on evidence-based methods to support heart health, he explains.
These six pillars include a lot of classic advice you’ve probably heard before: eat whole, plant-based foods when possible, prioritize restful sleep, squeeze in those 150 minutes of exercise per week, avoid risky substances like tobacco and alcohol, and make time for social connections. The World Health Organization (WHO) estimates that around 80% of heart disease, stroke and type 2 diabetes could be prevented by prioritizing these six behaviors.
3 stair workouts to try
While a simple stair climb offers many benefits, you can also try upping the game with stair workouts at a stairwell near you or the stairclimber at your local gym.
1. Training at stair intervals
Alternate going up one flight of stairs at a controlled pace and another at a slightly faster (but still safe and controlled) pace. Repeat three to five times, depending on how comfortable you feel climbing stairs. Take a break and repeat the workout one or two more times.
2. Climbing stairs and calisthenics
Design a circuit workout that involves climbing a few flights of stairs at a moderate pace and then dropping to the floor to do strength training, such as push-ups or sit-ups. For example, you can climb three flights of stairs, do 10 squats, and rest for a minute before repeating the entire circuit.
3. Climbing stairs due to weather
For a simple workout, simply set your watch or phone timer for 10 minutes and walk with a slow, steady effort up the stairs or up the stairs. Take a five-minute break at the end of the 10 minutes before returning for another 10-minute effort.
Additional reporting by Jordyn Bradley
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