A new study presented at ESC Preventive Cardiology 2024, the scientific conference of the European Society of Cardiology, highlights the importance of physical activity for longevity. The research reveals that simply climbing stairs can significantly increase lifespan.
“If you have the choice of taking the stairs instead of the lift [elevator], it will benefit your heart,” said Dr Sophie Paddock, the study’s author from the University of East Anglia. “Even short bursts of physical activity have beneficial health impacts, and climbing stairs is an ideal option to integrate into your daily routine,” she added.
Combating a lack of movement
Cardiovascular disease is largely preventable through healthy habits like diet and exercise. However, according to experts from the US Centers for Disease Control and Prevention (CDC), more than a quarter of adults worldwide don’t meet recommended physical activity levels.
Climbing stairs, an often overlooked form of exercise, is readily accessible and practical. Researchers investigated the link between stair climbing and reduced risk of cardiovascular disease and premature death. They conducted a meta-analysis after gathering the best available evidence on the topic.
Reduced risk of death
The final analysis included nine studies with nearly 480,500 participants. The study population was diverse, encompassing both healthy individuals and those with a history of heart attack or peripheral arterial disease. Ages ranged from 35 to 84 years, with women making up 53% of participants.
Compared to not climbing stairs, stair climbing was associated with a 24% reduced risk of death from any cause and a 39% lower likelihood of death from cardiovascular disease, heart failure, or stroke.
“Based on these findings, we encourage people to incorporate stair climbing into their daily routines,” the researchers concluded. “Our findings suggest that the more stairs you climb, the greater the health benefits, but more studies are needed to confirm this.”
“So, when you go to work, when you return home, and wherever there is an option to take the stairs, choose that option,” they advised.
Adding More Activity to Your Day
Looking for other ways to sneak in short bursts of activity? Here are a few suggestions:
- Incorporate short bursts of speed into your regular walk, whether it’s from the car park to the office, supermarket, or home.
- Do some on-the-spot jogging when you need a break from sitting all day at your desk.
- Play tag with your children or pet – it’s fun and beneficial!
These activities not only benefit your heart but also work your muscles, burn extra calories, and boost your metabolic rate. Additionally, you’ll likely experience an improved mood due to the increased production of endorphins, the feel-good hormones that keep us happy.stairs. physical activity, longevity, climbing stairs