Climbing Stairs Helps Prolong Life and Prevent Heart Disease

Lower Risk of Mortality

Even minor physical activities, such as stair climbing, can significantly benefit health. At least, that is the conclusion of the meta-analysis, which included the best available evidence on the topic (regardless of the number of floors climbed or the speed of climbing). It involved nine studies with a total of 480,479 participants and a median follow-up period of 14 years.

The study populations were not limited to healthy individuals; the effects of stair climbing were also examined in people with a history of myocardial infarction or peripheral artery disease.

Compared to individuals who did not engage in stair climbing, taking the stairs was associated with a 24% reduction in the risk of death from any cause (relative risk [RR] 0.76; 95% confidence interval [CI] 0.62–0.94; p = 0.01) and a 39% lower likelihood of death from cardiovascular disease, including myocardial infarction, heart failure, and stroke (RR 0.61; 95% CI 0.48–0.79; p = 0.002). The conclusions of the meta-analysis have not yet been published in a peer-reviewed journal and therefore have not undergone standard peer review.

Advantages Over Regular Walking

You may wonder why the health benefits of stair climbing are so significant, even though it is a small activity. Stair climbing is particularly effective because it works with the body’s own weight and engages multiple muscle groups, including the quadriceps, hamstrings, glutes, and calf muscles.

It represents a type of resistance training that helps maintain muscle mass, which is crucial for metabolic health and blood glucose regulation. Additionally, short bursts of high-intensity effort improve cardiorespiratory fitness by engaging the heart and lungs.

Although stair climbing is an intermittent activity, it has been shown to increase the maximum amount of oxygen the body can deliver to working muscles during physical exertion (VO2max), a key marker of cardiovascular fitness.

In this respect, it offers clear advantages even over regular walking, another very popular type of activity, because it achieves a higher heart rate without posing a danger. It is also a functional movement pattern that improves balance, coordination, and mobility.

The uniqueness of stair climbing lies in its combination of resistance and cardiovascular exercise. It simultaneously engages the heart, lungs, and muscles. This dual benefit is likely the reason stair climbing has such a profound effect on longevity.

Start Slowly and Gradually Increase Effort

How can you incorporate stair climbing into your daily life? As with other physical and strength activities, it is recommended to start slowly and gradually increase frequency and duration.

For example, instead of taking the escalator, choose the stairs, even if it is only one floor. Next time, you can increase your speed or skip the escalator altogether. Alternatively, you can get off the elevator at a lower floor and gradually eliminate its use. Setting a goal, such as climbing a certain number of stairs per day or week, can provide motivation. It is also important to listen to your body, take necessary breaks, and adjust the intensity of the activity.

Cardiovascular diseases are largely preventable, even through small types of activities such as stair climbing. Yet, more than one in four adults does not meet the recommended levels of physical activity. Based on the results of this meta-analysis, it is therefore desirable to incorporate stair climbing into our daily routines. According to the findings, there seems to be a rule—which still needs to be confirmed in further studies—that the more stairs climbed, the greater the health and longevity benefits.

In cardiovascular health, every small movement counts, and the greatest impact comes from transitioning from nothing to something. As most trainers advise, it is essential to find an activity that suits us best. Perhaps stair climbing is that simple movement that is both acceptable and sustainable for you or your patients.

Editorial Team, Medscope.pro

Sources:

1. Paddock S., Veerni R., Bhalraam U. et al. Evaluating the cardiovascular benefits of stair climbing: a systematic review and meta-analysis. ESC Preventive Cardiology, April 26, 2024, ePoster. Available at: https://esc365.escardio.org/presentation/279143

2. Climb stairs to live longer. European Society of Cardiology, April 26, 2024. Available at: www.escardio.org/The-ESC/Press-Office/Press-releases/Climb-stairs-to-live-longer

3. Curley B. Climbing stairs may improve heart health, promote longevity. Medical News Today, April 26, 2024. Available at: www.medicalnewstoday.com/articles/climbing-stairs-may-improve-heart-health-promote-longevity