Taking the stairs helps prolong life

A meta-analysis presented at the recent European Society of Cardiology conference found that people who regularly took the stairs had a 39% lower risk of dying from heart disease than those who did not. They also had a lower risk of stroke and heart attack.

Taking stairs has many benefits

"I was surprised that such a simple form of exercise could reduce all-cause mortality," said study author Dr Sophie Paddock, of the University of East Anglia and Norfolk and Norwich University Hospital Foundation Trust in the UK.

Her team looked at 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.

Participants, aged between their mid-30s and mid-80s, also answered questions about their lifestyle and exercise habits. Those who climbed stairs were more likely to prevent heart disease over the course of 12 years.

A 2023 study published in the journalAtherosclerosislooked at exactly how many flights of stairs you need to climb each day to improve your heart health. They found that climbing just five flights of stairs a day reduced your risk of heart disease by 20%.

"However, people who initially climbed stairs but then stopped had a 32 percent higher risk of heart disease than those who did not exercise at all," added internist Dr. Yvonne Covin.

Heart disease accounts for one in five deaths, killing about 695,000 people in the United States each year. Stair climbing falls into the category of aerobic exercise, or movements that increase your heart rate and oxygen levels through repetitive movement. In general, aerobic exercise reduces your risk of high blood pressure, high cholesterol, and heart disease.

According to cardiologist Dr. Robert Harrington, chief of Weill Cornell Medicine, taking the stairs is similar to activities such as walking, running and cycling - linked to improved cardiovascular health, reducing heart attacks.

“Taking the stairs can be a bit more strenuous than simply walking, requiring balance and core strength to counteract muscle damage or weakness,” he adds.

Climbing stairs before sitting at a desk all day can also improve longevity. As we age, climbing stairs can improve leg and back strength, Dr. Covin says. Both of these factors help prevent falls. Postmenopausal women who climb stairs have also been found to have higher bone density.

Taking stairs is a "moderate" exercise.

To start improving your cardiovascular health today, Harrington recommends incorporating some aerobic activity, which can include stair climbing, into your exercise regimen.

“Following the American Heart Association’s recommendations, I have my patients do 150 minutes of moderate exercise per week (30 minutes, five days a week). That means walking at a moderate pace and lifting light weights to maintain strength three times a week,” he says. Taking the stairs is considered “moderate exercise,” burning about 8 to 11 calories per minute.

Dr. Covin also recommends people keep in mind the six pillars of lifestyle medicine when choosing how to care for their mind and body.

These six pillars include exercising; eating foods in their most natural, plant-based state; prioritizing restorative sleep; getting 150 minutes of physical activity each week; avoiding harmful substances like tobacco and alcohol; and making time for social connections.

The World Health Organization (WHO) estimates that about 80% of cases of heart disease, stroke and type 2 diabetes could be prevented by prioritizing these six behaviors.