Researchers at the University of East Anglia and Norfolk and Norwich University Hospital Foundation Trust in the United Kingdom conducted a study to investigate the health benefits of stair climbing. Their findings, presented at a scientific congress of the European Society of Cardiology, suggest that climbing stairs can significantly reduce the risk of dying from any cause, particularly cardiovascular disease. The meta-analysis included nine studies with a total of 480,479 participants aged 35 to 84, with a fairly even split between males and females. Those who climbed stairs had a 24% reduced risk of dying during the study period, along with a 39% lower risk of dying from cardiovascular disease.
Experts believe that stair climbing benefits the heart because it combines cardiovascular and resistance exercise. Stair climbing engages multiple muscle groups, including the quadriceps, hamstrings, glutes, and calves, promoting lean muscle mass, metabolic health, and glucose regulation. The short bursts of high-intensity effort required during stair climbing can improve cardiorespiratory fitness and boost cardiovascular efficiency. Additionally, stair climbing is a functional movement pattern that mimics activities of daily living, promoting balance, coordination, and mobility. These dual benefits likely contribute to the association between stair climbing and longevity.
Stair climbing has clear advantages over walking as a low-impact form of exercise. It increases heart rate more than level walking or stationary activities like sitting, taking an elevator, or taking an escalator. The increase in heart rate is considered safe and healthy, but it is important to have the strength and balance to climb stairs safely. Almost any form of exercise is beneficial for improving health, and finding an activity that one enjoys is key to maintaining a consistent exercise routine. Whether it’s stair climbing, walking, running, yoga, weightlifting, or pickleball, the important thing is to keep moving.
To incorporate more stair climbing into daily routines, experts recommend starting small and gradually increasing the frequency and duration of stair sessions. Simple changes such as taking the stairs instead of the elevator at work or at home, even for just one or two flights, can make a difference over time. Setting specific goals, such as climbing a certain number of steps per day or week, can provide motivation and a sense of accomplishment. It’s essential to listen to one’s body, take breaks, or modify intensity as needed. Research suggests that cardiovascular benefits increase alongside greater frequency of stair climbing, but this correlation needs to be confirmed in future studies.
Overall, the research findings highlight the profound impact that even brief bouts of physical activity, such as stair climbing, can have on health. The study underscores the importance of incorporating movement into daily routines to optimize cardiovascular well-being and longevity. Stair climbing is a fantastic form of exercise that engages multiple muscle groups, challenges the heart and lungs, and is associated with various health benefits. By choosing to take the stairs instead of the elevator whenever possible, individuals can not only improve their cardiovascular health but also potentially prolong their lives.