Researchers presented findings at a scientific congress showing that climbing stairs can significantly reduce the risk of dying from any cause, particularly from cardiovascular disease. They conducted a meta-analysis of nine studies involving nearly half a million participants and found that stair climbers had a 24% lower risk of dying during the study period compared to non-climbers. They also had a 39% lower risk of dying from cardiovascular disease and reduced overall cardiovascular disease risk. Stair climbing is a form of exercise that combines cardiovascular and resistance training, making it a beneficial activity for heart health.
Stair climbing has been associated with longevity and improved cardiovascular health due to its dual benefits of providing resistance and cardiovascular exercise simultaneously. It engages multiple muscle groups, including the quadriceps, hamstrings, glutes, and calves, helping maintain lean muscle mass crucial for metabolic health. The short bursts of high-intensity effort during stair climbing can improve cardiorespiratory fitness and boost cardiovascular efficiency. Additionally, stair climbing mimics daily movements, promoting balance, coordination, and mobility. Dr. Adedapo Iluyomade emphasized the importance of even brief bouts of physical activity in improving cardiovascular well-being.
Experts recommend incorporating stair climbing into daily routines to reap its health benefits. It is a weight-bearing activity that increases heart rate more than level walking or stationary activities like sitting or taking an elevator. While stair climbing offers clear advantages over other forms of low-impact exercise, it is important to ensure one has the strength and balance to climb stairs safely. Almost any form of exercise is beneficial for improving health, and finding an enjoyable physical activity is key. Dr. Eric J Hegedus highlighted the importance of movement in promoting overall health and urged individuals to engage in any form of exercise that they enjoy.
To incorporate more stair climbing into daily routines, experts suggest starting small and gradually increasing the frequency and duration of stair sessions. Setting specific goals, such as climbing a certain number of steps per day or week, can provide motivation and a sense of accomplishment. It is important to listen to one’s body, take breaks, or modify the intensity of stair climbing as needed. Dr. Sophie Paddock emphasized the importance of regular stair climbing for cardiovascular benefits and encouraged people to integrate this activity into their daily lives. Future studies are needed to confirm the correlation between frequency of stair climbing and cardiovascular benefits, but the existing research supports the notion that even brief bouts of physical activity can have a profound impact on heart health and longevity.
