Physical activity is a fundamental pillar for maintain good health. In this context, a recent study focused on an often neglected daily habit: climb the stairs.
According to this research, Practicing this activity regularly has positive effects on cardiovascular health and could increase longevity.
Why climbing stairs is a tool for living longer
The data, presented at the ESC Preventive Cardiology 2024 congress, They collect information from more than 480,000 people and they emphasize that climb the stairs is linked to a significant reduction in heart disease risk and other causes of mortality.
The study, led by Dr Sophie Paddock, assessed the habits of thousands of participants and found that those who regularly climbed stairs had:
- A 39% less risk to die of heart disease.
- A 24% off in the risk of death, whatever the cause.
Additionally, this activity has been found to reduce the likelihood of suffering from heart attacks, strokes and heart failure.
So, the positive effects of stair climbing can be seen in just four weeks. Previous studies indicate that even short bursts of intense physical activity, such as climbing stairs, can significantly improve cardiorespiratory fitness.
Impact on the heart and body of climbing stairs
Climbing stairs forces the heart to work harder, improve cardiorespiratory fitness. According to Paddock, this activity can burn up to ten times more calories than sitting and has a similar impact to high-intensity exercise.
Meanwhile, Tamara Horwich, a cardiologist at UCLA, points out that climbing stairs not only benefits the heart, but also health. other aspects of health:
- Increased muscle mass.
- Improved balance.
- Reduced risk of osteoporosis.
- Decrease in body fat.
Other health benefits
The physical effort required to climb stairs contributes to burn calorieswhich helps maintain a healthy weight. According to fitness experts, Climbing stairs for 10 minutes can burn between 80 and 100 caloriesdepending on body weight and intensity.
This advantage is particularly important to prevent obesitywhich is a key risk factor in heart and metabolic diseases.
Psychologically, this exercise is linked to improvements in mental health. Physical activity releases endorphins, called “happy hormones”.which reduce stress, anxiety and symptoms of depression. Climbing the stairs for short intervals at work or home can also help fight against a sedentary lifestylepromoting active breaks that improve mood.
Strategies for Incorporating Stair Climbing into Your Daily Routine
In the workplace:
- Look for stairs in office buildings to avoid using the elevator.
- Set personal challenges, such as climbing a certain number of floors per day.
- Take advantage of breaks to incorporate light exercise, including walking up and down stairs.
At home:
- If you live in a building with stairs, take the opportunity to do interval exercises.
- Incorporate functional movements, such as climbing stairs with a light weight, for a more well-rounded workout.
In public spaces:
- Use public transportation or shopping mall stairs instead of escalators.
- Look for uneven outdoor routes, like parks or trails with stairs.
Alternatives for those who do not wish to do this activity and recommendations
Not everyone has the physical capacity to carry out this activity. However, any form of exercise is beneficial:
- Walk on level ground.
- Weightlifting.
- Aquatic exercises.
- Dance or tai chi classes.
In this context, the American Heart Association recommends a minimum of 150 minutes of moderate aerobic exercise or 75 minutes of intense activity per week. Climbing the stairs can be part of this routine, adapting to each person’s possibilities.
What are the imitations of scientific study
Although the results are promising, Experts highlight certain limitations:
- Research does not prove a direct cause and effect relationship.
- Participants may have exaggerated their habits when answering the questionnaires.
- Other factors, such as a balanced diet or avoiding tobacco, could also have influenced the results.
Finally, Keith C. Ferdinand, a professor at Tulane University, points out that participants who regularly climbed stairs could be better educated or healthier, which would influence the results.
