Ditch the Elevator: How stair climbing can help you live longer

Fitness gurus claim that taking the stairs rather than the lift can help with weight loss.

This claim has now been backed up by research, which suggests that there may be many other big benefits.

According to a recent meta-analysis presented at a European Society of Cardiology conference, climbing stairs can also help people live longer and lower their risk of heart disease.

Let’s take a closer look.

Why is stair climbing healthy?

Though it is largely preventable, cardiovascular disease is a leading cause of premature death globally.

According to recent research, the simple act of stair climbing, which is often overlooked as a form of exercise, can dramatically lower the risk of heart disease and premature death.

Stair climbing was linked to a 24 per cent reduced risk of dying from any cause, as per NPR.

According to the study, people in the habit of climbing stairs had about a 39 per cent lower likelihood of death from cardiovascular disease, compared to those who didn’t climb stairs.

Regular stair climbers also had a lower risk of heart attacks, heart failure, and strokes.

Study author Dr Sophie Paddock, of the University of East and Anglia and Norfolk and Norwich University Hospital Foundation Trust in the UK, told NPR, “I was surprised that such a simple form of exercise can reduce all-cause mortality.”

The researchers analysed data from 480,000 participants in the age range of mid-30s to mid-80s, with half of them being women. The participants included both healthy individuals and those with a history of heart disease.

According to Paddock, the findings fit with a body of evidence pointing to the benefits of moderate-intensity exercise.

How does it work?

When you begin ascending stairs, your body reacts.

Dr Manish Parikh, chief of cardiology at New York-Presbyterian Brooklyn Methodist Hospital, told NPR, “Your heart rate goes up, your cardiac output goes up, and your circulatory status improves. And all of those we know have positive impacts.”

This simple activity can also help build muscle.

“Climbing stairs can be a wonderful mix of both aerobic exercise and resistance training,” Dr Tamara Horwich, a cardiologist at UCLA who focuses on women’s heart health, told Fortune.

“You are building up those leg muscles by having to pull your weight up to the next stair,” she added.

How many flights of stairs are recommended?

One study published in the National Library of Medicine (NIM) found that climbing six to ten flights per day was associated with a lower chance of premature death.

According to another study in the Atherosclerosis Journal, climbing more than five flights of stairs each day reduced the risk of cardiovascular disease by 20 per cent.

The risk of heart disease was determined by the researchers by examining blood pressure, cholesterol, smoking history, family history, and genetic risk factors, among other aspects.

The results showed that those who climbed stairs did better at preventing heart disease.

Notably, there was a 32 per cent increased risk of heart disease for those who stopped taking stairs during this time, serving as a reminder that consistency is key to reaping the benefits of exercise.

It takes at least four to eight weeks to start lowering your cardiometabolic risk, according to an analysis that was published in NLM earlier this year.

Regular stair climbing has been shown in studies to enhance blood pressure, insulin sensitivity, body composition, and blood pressure.

How much exercise do you need?

The World Health Organization (WHO) recommends at least 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous-intensity activity for adults aged 19 to 64.

This exercise should be performed daily, spaced out over four to five days, to maximise the benefits.

For overall health, reducing sedentary behaviour is crucial.

With inputs from agencies