A Tulane University study suggests that climbing at least 50 stairs daily may substantially reduce heart disease risk, potentially surpassing the benefits of walking many steps.
Just 50 Steps of Stairs Every Day May Lower Cardiovascular Disease Risk, Study Shows
Climbing Stairs Reduces Cardiovascular Disease Risk by 20%
The study, titled "Daily stair climbing, disease susceptibility, and risk of atherosclerotic cardiovascular disease: A prospective cohort study" published in the journal Atherosclerosis, reports that regularly climbing more than five flights of stairs each day may substantially reduce the risk of cardiovascular disease by 20%.
Cardiovascular diseases, including atherosclerotic cardiovascular disease (ASCVD), coronary artery disease, and stroke, are the leading global causes of morbidity and mortality.
Using data from the UK Biobank involving 450,000 adults, researchers assessed participants' cardiovascular disease risk based on family history, established risk factors, and genetic factors, while also investigating their lifestyle habits and stair-climbing frequency.
The median follow-up period was 12.5 years. The research demonstrated that frequent stair climbing significantly lowered the risk of cardiovascular disease, particularly among individuals with lower susceptibility. Importantly, daily stair climbing was found to effectively counteract the increased heart disease risk in those more predisposed to it.
Dr. Lu Qi, co-corresponding author and professor at Tulane University School of Public Health and Tropical Medicine, highlighted that brief but intense bursts of stair climbing offer an efficient way to improve cardiorespiratory fitness and lipid profiles, especially for those who find it challenging to meet current physical activity recommendations.
These findings underscore the potential benefits of stair climbing as a primary preventive measure against ASCVD in the general population. Dr. Qi emphasized the accessibility and cost-effectiveness of stairs, making them a readily available means of incorporating exercise into daily routines.
READ ALSO: Bungalow Houses or Stairless Homes May Hasten Decline Associated with Aging
Climbing Stairs Use More Muscles To Balance and Move
Although not part of the study, sport and exercise senior lecturer Dr. Nicolas Berger from England's Teesside University has emphasized the benefits of climbing stairs over walking on flat ground.
He notes that stair climbing engages a wider range of muscles, demands balance and gross motor skills. Even though it involves short bursts of activity, it places significant stress on the cardiovascular system, often leading to breathlessness.
These brief and intermittent bursts of physical activity can yield substantial advantages in reducing the risk of cardiovascular disease. They trigger a notable increase in heart rate and oxygen intake, fostering positive bodily adaptations, as explained by Dr. Berger. Despite the seemingly modest 50 daily steps, they can have a meaningful training impact.
Dr. Berger highlights that stair climbing activates a variety of muscles, including the glutes, quads, hamstrings, calves, and core muscles. For individuals who may not be enthusiastic about running, opting for stairs can be an appealing and convenient alternative, given their accessibility in homes and public spaces.
RELATED ARTICLE: 15-Minute Walk, Taking the Stairs Instead of Elevator Daily Helps Delay Aging
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