Climbing Stairs Daily Might Reduce Heart Disease Risk by 20%

Recent research suggests that climbing over 50 stair steps daily can significantly reduce the risk of cardiovascular diseases, including stroke, blood clots, and heart attacks, by up to 20%. This study observed the benefits of climbing five flights of stairs daily and compared the results with individuals who did not engage in this activity. 

The act of walking upstairs offers a more intense form of aerobic exercise. As individuals ascend, they combat gravity, engaging more muscles and expending additional energy. This regular activity can notably decrease the risk of atherosclerotic cardiovascular disease and cardiovascular disease (CVD) in general. 

The research, published in the journal Atherosclerosis, analyzed data from 458,860 adult participants from the UKBiobank. Information about their stair-climbing habits, lifestyle, and sociodemographic factors was collected initially and then five years later. The study spanned 12.5 years, during which the participants’ stair-climbing habits were cross-referenced with markers of atherosclerotic cardiovascular disease. 

For the purpose of this study, an average staircase was considered to have 10 steps. The incidence of atherosclerotic cardiovascular disease was tracked based on the number of times participants climbed their staircases daily. The most significant protective effect of stair-climbing was observed in individuals without a genetic predisposition to CVD. However, stair-climbing also mitigated the pre-existing CVD risk in other participants. 

Dr. Lu Qi, the study’s corresponding author and director of Tulane University’s Obesity Research Center, emphasized the health benefits of stair-climbing. He mentioned that this vigorous exercise can lower various risk factors for heart disease, such as body weight, metabolic status, inflammation, and other diseases like diabetes. 

Dr. Cheng-Han Chen, medical director of the Structural Heart Program at Saddleback Medical Center in California, highlighted the advantages of stair-climbing over brisk walking. He explained that ascending stairs is a more strenuous exercise than walking on flat ground. This activity not only builds muscles in the lower body but also strengthens the core and lower back. 

However, Dr. Chen also stressed the importance of any form of exercise, even if it’s just walking on level ground. He advised against discouraging anyone from doing what they can, especially if they have joint problems that might prevent them from climbing stairs. 

Recent statistics reveal that in 2019, approximately 24.0 million people in the U.S., or about 10% of the population above 21, suffered from ASCVD. The Centers for Disease Control and Prevention reported that one in every five deaths in the U.S. in 2021, totaling around 695,000, was due to CVD. Furthermore, coronary heart disease is the leading cause of death in the West, accounting for 370,000 deaths annually. 

In conclusion, while climbing stairs offers numerous health benefits, it’s essential to remember that any form of exercise is better than none. Whether it’s walking on flat ground or ascending stairs, staying active is crucial for maintaining good cardiovascular health. 

Journal Reference   

(N.d.). Retrieved from https://www.atherosclerosis-journal.com/article/S0021-9150(23)05221-8/fulltext.