Looking for a simple yet effective way to boost your heart health and increase your lifespan? Opting for the stairs over elevators or escalators might be the answer, according to a recent study conducted in the U.K.
Researchers have discovered that individuals who regularly take the stairs face a significantly lower risk of dying from heart disease and other causes compared to those who avoid them. This research was presented at the ESC Preventive Cardiology 2024, a scientific congress organized by the European Society of Cardiology (ESC).
Study author Sophie Paddock, MBBS, from the Norwich University Hospital Foundation Trust and the University of East Anglia and Norfolk, England, said in a press release, “If you have the choice of taking the stairs or the lift [elevator], go for the stairs, as it will help your heart.”
Dr. Paddock emphasized the advantages of brief physical activity, stating, “Even brief bursts of physical activity have beneficial health impacts, and short bouts of stair climbing should be an achievable target to integrate into daily routines.”
Every Activity Counts Toward Your Weekly Physical Activity Goal
The comprehensive benefits of short bursts of physical activity led to a significant revision in the 2018 U.S. physical activity guidelines. Previously, it was recommended that an exercise “bout” should last at least 10 minutes to contribute toward the weekly goal of 150 to 300 minutes of moderate activity or 75 to 100 minutes of vigorous activity.
However, the updated guidelines now recognize that any physical activity, even as brief as a brisk walk across a parking lot or vacuuming the house, can count toward daily activity goals.
Despite clear evidence that exercise reduces the risk of heart disease, a majority of adults fail to meet the recommended physical activity levels. In the United States, for instance, only about 25% of adults achieve the suggested targets for weekly physical movement. This statistic underscores the importance of finding simple, effective ways to incorporate more physical activity into daily routines.
Climbing Stairs Lowers Death Risk by Almost 40 Percent
The study aimed to determine if something as simple as climbing stairs could reduce the risks associated with heart disease and premature death. Researchers conducted a meta-analysis of nine studies, which collectively included nearly half a million participants, both healthy individuals and those with a history of heart attack or peripheral arterial disease, ranging in age from 35 to 84 years old.
The results were compelling. Compared to individuals who did not climb stairs, those who did experienced a 24% lower risk of dying from any cause and a 39% lower risk of dying from heart disease.
Additionally, stair climbing was associated with a reduced risk of heart disease even such as heart attacks, heart failure, and strokes. These findings suggest that integrating stair climbing into daily life could offer substantial protective benefits for heart health.
However, Dr. Paddock acknowledged that the benefits might be partly due to other healthy habits of individuals who take the stairs, such as regular exercise or a healthy diet.
“While our systematic review didn’t control for other factors such as diet and other exercise, a lot of the original papers included in the analysis did. This would be an important factor in future studies, especially if we were to objectively measure the optimum quantity and intensity of stair climbing, which I think is important to do,” she noted.
How Many Stairs Are Needed to Gain Health Benefits?
According to Dr. Paddock, their study indicated that the more stairs climbed, the greater the benefits. “Our study suggested that the more stairs climbed, the greater the benefits, but this needs to be confirmed. So, whether at work, home, or elsewhere, take the stairs,” she advised.
These findings are consistent with a previous study from 2023, which demonstrated that climbing at least five flights of stairs a day could reduce the risk of heart disease by 20%. Laxmi Mehta, MD, a cardiologist and clinical professor of internal medicine at Wexner Medical Center at The Ohio State University in Columbus, who was not involved in the research, commented on these findings.
She explained that short bursts of high-intensity stair climbing could be a time-efficient and accessible way to enhance cardiorespiratory fitness and improve blood cholesterol levels, without the need for special equipment or gym memberships.
Certain Conditions Can Make Climbing Stairs Challenging
However, Dr. Mehta cautioned that certain health conditions might make stair climbing difficult. “For example, severe valve disease, severe heart failure, underlying lung conditions, or debilitating joint issues. If someone is unsure about the safety of stair climbing, then they need to speak with their physician,” she advised.
Does 5 Flights of Stairs Sound Impossible? This Is How to Start
For those who find the idea of climbing five flights of stairs daunting, Dr. Mehta offered practical advice on how to get started. She suggested beginning with a single flight and gradually increasing the number over time.
“I think starting with a flight or two and building from there would be wise. We still don’t know the optimum number of stairs that need to be climbed daily to protect our heart. Some studies (like the one mentioned above) have suggested that five to six flights per day (50 to 60 stairs) is sufficient,” she explained.
What should you do if you’re completely out of breath after climbing just one or two flights of stairs? According to Dr. Mehta, it’s important to discuss this with your healthcare provider.
“Sometimes the shortness of breath could be due to significant medical issues like uncontrolled high blood pressure, or undiagnosed conditions like coronary artery disease, heart failure, or COPD,” she warned.
However, being out of breath doesn’t necessarily indicate a severe health issue. It could also result from weight gain or deconditioning. “In some cases, being winded could be due to weight gain or deconditioning with incline-related exercise, and could get better as your conditioning improves,” Dr. Mehta added.
Incorporating stair climbing into your daily routine is a simple and effective way to improve heart health and reduce the risk of premature death. The research highlights the significant benefits of even brief bursts of physical activity and supports the notion that every step counts. Whether at home, work, or in public places, choosing the stairs over elevators or escalators can be a practical and impactful step toward a healthier life.
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