New research has shown that choosing the stairs over the elevator or escalator could significantly reduce the risk of heart disease. Climbing five flights of stairs daily could lower the risk by 20%, according to a study published in Atherosclerosis.
The study analyzed data from nearly 500,000 adults from the UK Biobank over a period of more than 12 years. Participants’ stair climbing habits, sociodemographics, and lifestyle factors were collected at the beginning of the study, and the participants were surveyed again after five years.
Researchers found that regularly climbing more than five flights of stairs, approximately 50 steps, was associated with a greater than 20% reduced risk of atherosclerosis, compared to those who did not regularly climb stairs. Atherosclerosis is the gradual buildup of plaque in the arteries, which can lead to heart attack or stroke.
Even when taking into account other risk factors, such as genetic risk and prior heart health status, the heart-healthy benefits of taking the stairs remained significant. However, the study also found that participants who stopped climbing stairs during the study period had a 32% increased risk of heart disease compared to those who never climbed stairs to begin with.
Climbing stairs is considered great exercise that promotes good cardiovascular health. It improves circulation, lowers cholesterol, and helps maintain a healthy weight, according to Dr. Nadim Geloo, senior medical director of Abbott’s structural heart business.
Dr. Harmony Reynolds, a cardiologist at NYU Langone Health, explains that climbing stairs is a form of endurance activity that keeps the heart, lungs, and circulatory system healthy, leading to an overall improvement in fitness. This can reduce the risk of various diseases, including type 2 diabetes, heart disease, and stroke.
Compared to other forms of cardio exercise, climbing stairs combines aerobic exercise with training the muscles of the lower body. It is often more vigorous than walking and can burn more calories in a shorter period of time. Studies have also shown that stair climbing targets more muscle groups than walking.
The bottom line, according to Dr. Geloo, is to find the right exercise that suits individual heart health status and goals. Consulting with a primary care doctor or cardiologist is always recommended if there are any questions or concerns.
Staying active and finding exercises that work for each individual is essential for delaying or preventing chronic illnesses and diseases associated with aging, says Dr. Reynolds. The research shows that even small changes, like climbing at least five flights of stairs a day or consistently being active throughout the day, can have significant health benefits.
So, the next time you have the choice between taking the stairs or using an elevator or escalator, consider opting for the stairs. Your heart will thank you for it.