Choosing the steps over the elevator has been considered smart fitness advice for years, but recent research backs up this health tip. A Meta-analysis A study presented last weekend at a European Society of Cardiology conference found that individuals who commonly climbed stairs had a 39% lower risk of dying from heart disease than those that didn’t. They also had a lower risk of strokes and heart attacks.
“I was surprised that such a simple form of training can reduce all-cause mortality,” said the study writer Dr. Sophie Paddockfrom the University of East Anglia and Norfolk and the Norwich University Hospital Foundation Trust within the United Kingdom, said NPR.
Her team reviewed data from about 480,000 participants and analyzed their risk of heart disease based on aspects comparable to blood pressure, smoking history, cholesterol and genetic risk aspects. The participants, aged between their mid-30s and mid-80s, also answered questions on their lifestyle and exercise habits. The stair climbers were higher at warding off heart disease over the course of 12 years.
How many stairs do you have to climb?
A 2023 study published within the journal Arteriosclerosis, We’ve taken a detailed have a look at what number of stairs you must climb day by day to enhance your heart health. The short answer? Climb only five flights per day could reduce your risk of heart problems by 20%.
“Researchers found a 19% relative risk reduction for heart disease in participants who regularly climbed five flights of stairs per day,” says Dr. Yvonne Covin, internal medicine doctor. “Unfortunately, those who initially climbed stairs but later stopped had a 32% higher risk of heart disease than those who did no exercise at all.”
Like all research, this study has its limitations Dr. Robert Harrington Cardiologist and Dean of Weill Cornell Medicine. “The study was conducted using data from the UK Biobank, a large observational/epidemiological study that has been used extensively for research purposes,” he says. Since the study was observational, no causal relationship could possibly be established (as in “climb more stairs”). equals fewer cardiac events.”); Instead, the study simply points to links between this activity and heart health.
Why walking up stairs is so good for you
Heart disease is responsible One in five deaths within the United States annuallyAround 695,000 people die yearly. Climbing stairs falls into this category Aerobic exerciseor exercise that increases your heart rate and oxygen levels through repetitive activity. In general, aerobic exercise reduces the chance of hypertension, high cholesterol and, yes, heart disease.
“Stair walking is similar to many related activities such as walking, running and cycling Improving cardiovascular risk, such as a reduction in heart attacks,” says Harrington. “Stair climbing can be a little more strenuous than simply walking, and it also requires some balance and core strength to prevent problems such as frailty and muscle weakness.”
Climbing just a few dozen feet before sitting at your desk all day may also improve longevity. “As we age, climbing stairs can improve strength within the legs and back, each of which will be useful help prevent fallssays Covin. This has been found to be particularly the case in postmenopausal individuals who climb stairs have higher bone density.
Here’s the best way to start climbing stairs for higher heart health
To start improving your heart health today, Harrington recommends incorporating various aerobic activities—including stair climbing—into your exercise routine. “Consistent with American Heart Association recommendations, I ask patients to aim for 150 minutes of moderate exercise per week (30 minutes five days per week). “Most of the time, that means walking at a moderate pace three times a week and lifting light weights to maintain strength,” he says. Climbing stairs is taken into account “moderate exercise” since it burns about eight to 11 calories per minute.
However, exercise just isn’t the be-all and end-all of improving your health. Covin recommends keeping it that way Six pillars of lifestyle medicine Keep this in mind when deciding the best way to support your mind and body. “Lifestyle medicine is a medical specialty that focuses on evidence-based methods to support heart health,” she explains.
These six pillars include lots of classic advice you have probably heard before: eat whole, plant-based foods when possible, prioritize restful sleep, get 150 minutes of exercise per week, avoid dangerous substances like tobacco and alcohol, etc Make time for social contacts. The World Health Organization (WHO) roughly estimates this 80% of cases of heart diseaseStroke and sort 2 diabetes could possibly be prevented by prioritizing these six behaviors.
3 stair workouts to try
While there are such a lot of advantages to easily climbing the steps, you may also try upping the ante with stair training in a stairwell near you or on the stair climber at your local gym.
1. Stair interval training
Alternate climbing one flight of stairs at a controlled pace and one flight of stairs at a rather faster (but still secure and controlled) pace. Repeat this three to 5 times, depending on how comfortable you’re with climbing stairs. Take a break and repeat the workout a couple of times more.
2. Climbing stairs and calisthenics
Design a circuit workout for yourself that involves climbing just a few stairs at a moderate pace after which lowering yourself to the ground to do strength training comparable to push-ups or crunches. For example, you climb three flights of stairs, do ten squats, and rest for a minute before repeating your complete circuit.
3. Climbing stairs in keeping with time
For a no-fuss workout, simply set the timer in your watch or phone for 10 minutes and walk up the steps or stair climber with a slow, sustained effort. At the top of the ten minutes, take a five-minute break before returning to a different ten-minute effort.
Additional reporting by Jordyn Bradley
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