A recent study found that climbing just five flights of stairs daily can reduce cardiovascular disease risk by 20%. Read on.
Climbing stairs can help you live longer—and experts claim it only takes a few flights per day.
For a long time, health and fitness experts have advocated taking the stairs instead of the elevator as a simple way to stay fit. Recently, research has provided evidence to support this advice.
So, next time you have the option, choosing the stairs over is a simple way to add some exercise to your daily routine.
A recent meta-analysis presented at a European Society of Cardiology conference has revealed an interesting finding: individuals who engage in regular stair-climbing activities enjoy a 39% lower risk of dying from heart disease when compared to those who don’t. The study further showed that stair climbers also reduced stroke and heart attack incidences. This means incorporating stair climbing into your daily routine could be a simple yet effective way to lower your risk of cardiovascular disease. (Source)
The study author, Dr Sophie Paddock, of the University of East Anglia and Norfolk and Norwich University Hospital Foundation Trust in the U.K., noted – “I was surprised that such a simple form of exercise can cut down all-cause mortality.”
Her team has analyzed data from approximately 480,000 participants to determine their risk of developing heart disease. The analysis was based on several factors, including blood pressure, smoking history, cholesterol levels, and genetic risk factors. Additionally, the participants in their mid-30s to mid-80s provided information about their lifestyle and exercise habits. The study found that individuals who regularly climbed stairs could better prevent the onset of heart disease over 12 years.
How many flights of stairs should you climb?
According to a study published in 2023 in the journal “Atherosclerosis,” climbing just five flights of stairs per day can reduce your risk of cardiovascular disease by 20%. The study aimed to determine the minimum number of stairs one needs to climb daily to improve their heart health. So, if you want to maintain good heart health, make sure to climb at least five flights of stairs daily.
According to Dr. Yvonne Covin, a specialist in internal medicine, climbing five flights of stairs daily can significantly reduce the risk of heart disease. Specifically, researchers have found a reduction of 19% in relative risk for those who engage in this activity regularly. However, a worrying trend was observed for those who had started climbing stairs but later stopped. These individuals experienced a 32% higher risk of heart disease compared to those who did not exercise at all. These findings highlight the importance of maintaining a healthy and consistent exercise routine to reduce heart disease risk.
Dr. Robert Harrington, a cardiologist and the Dean of Weill Cornell Medicine, has pointed out some limitations of the study. He explains that the study used data from the U.K. Biobank, a large observational/epidemiological study that has been extensively used for research purposes. Because the study was observational, it could not establish causation between climbing more stairs and fewer cardiac events. Instead, the study only highlights the associations between this activity and heart health.
Why stair walking is so good for you
Heart disease is responsible for one out of every five deaths in the United States annually, resulting in the death of about 695,000 people. Stair climbing is considered an aerobic exercise, which can increase the heart rate and oxygen levels through repetitive motion. Typically, aerobic exercise can lower the risk of high blood pressure, high cholesterol, and heart disease.
“Walking up and down stairs is similar to other physical activities like walking, running, and bike riding that can help reduce the risk of cardiovascular diseases such as heart attacks,” said Harrington. Stair walking may require more exertion than regular walking, and it also helps improve balance and core strength, which is important in combating issues like muscle weakness and frailty.”
Find here aerobic exercises for seniors.
Ascending a few dozen feet or climbing stairs regularly, say before you sit at your desk all day, can positively affect our health and longevity as we age. It can improve leg power and back strength, which in turn can help prevent falls. In fact, post-menopausal individuals who climb stairs have been found to have higher bone density. This can improve longevity and overall quality of life.
How to start climbing stairs for better heart health
It’s recommended that you incorporate various regular aerobic activities into your exercise routine to improve your heart health. This could include stair climbing. According to the American Heart Association’s guidelines, you should aim for at least 150 minutes of moderate exercise per week, which can be achieved by doing 30 minutes of exercise 5 days a week. This can include walking at a moderate pace and performing lightweight lifting exercises thrice a week to maintain your strength and overall health, including heart health. Climbing the stairs is considered “moderate exercise” because it burns about eight to 11 calories per minute. By following these guidelines, you can improve your heart health and reduce your risk of developing heart disease.
That said, exercising isn’t the be-all, end-all of improving your health. According to Covin, it is important to remember 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,” she explains.
The six fundamental pillars of a healthy lifestyle consist of classic yet practical advice you might be familiar with. These pillars include eating whole, plant-based foods as much as possible, prioritizing restorative sleep, incorporating at least 150 minutes of physical activities, avoiding risky substances such as tobacco and alcohol, and taking time for social connections.
The World Health Organization (WHO) estimates that prioritizing these six behaviors could prevent about 80% of instances of heart disease, stroke, and type 2 diabetes.
Learn here an easy exercise to lower High B.P.
Three stair workouts to try
Going up and down the stairs is beneficial, but you can also try stair workouts at a nearby stairwell or using a stair climber in the gym.
# 1
Stair climbing by time
For a straightforward yet effective workout, you can set a timer on your watch or phone for 10 minutes and walk up the stairs or use a stair climber at a slow and sustained pace. After 10 minutes, take a 3-minute break before starting another 10-minute session. This will allow your body to rest and recover before continuing with the exercise.
# 2
Stair interval training
To perform this workout, climb one flight of stairs at a controlled pace and then climb the next flight slightly quicker, maintaining control and safety. Depending on your comfort level with ascending stairs, you can repeat this pattern three to five times. Take a break and repeat the workout once or twice for better results.
# 3
Stair climbing and calisthenics
Design a circuit workout for yourself that involves moderate-paced climbing of a few flights of stairs, dropping onto the floor, and doing strength training like push-ups or squats. For instance, you could climb three flights of stairs, perform ten squats, and rest one minute before repeating the entire circuit.
Check this Best Resource on Old Age Fitness
About the Author: Renu Bakshi, AKA Fitness Buffhq, is an ISSA-certified Elite Trainer. He
passed the Personal Fitness Trainer Course, Nutrition Health Coach Course, and Specialist Exercise Therapy course from ISSA, USA, obtaining +97 % marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says, “Age is just a number!”
IMPORTANT LEGAL INFO This article is general and for information only because it doesn’t consider your health requirements or existing medical conditions. That means it’s not personalized health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should determine if the information is appropriate for your situation and get professional medical advice.
