- Climbing more than five flights of stairs daily was linked to a 20% lower risk of cardiovascular disease.
- Stair climbing can help strengthen the heart and improve blood pressure, cholesterol, and blood sugar.
While there are many ways to reduce the risk of heart disease, one simple step is to climb the stairs daily.
Taking the stairs regularly has been linked to a lower risk of cardiovascular problems. Experts say that short bursts of high-intensity stair climbing can improve cardiorespiratory fitness and cholesterol levels.
How Many Flights of Stairs Should You Climb Every Day?
A study found that people who climb more than five flights (or 50 stair steps) a day had a 20% lower risk of developing atherosclerotic cardiovascular disease (ASCVD), which includes stroke, heart attacks, and blood clots.
However, when some participants stopped climbing stairs during the 12.5-year follow-up period, they were 32% more likely to develop ASCVD than those who never reported stair climbing in their questionnaire.
Why Stair Climbing Helps Your Heart
Taking the stairs can increase your heart rate, which can strengthen the heart muscle and make it more efficient at pumping blood and oxygen throughout your body, according to Vignesh Raghunath, MD, a cardiologist with Atlantic Medical Group, Morristown Medical Center in New Jersey.
Increasing your heart rate through physical activity also helps regulate and lower blood pressure, blood sugar, and cholesterol levels—all of which are significant risk factors for heart disease.
What If You Can’t Climb Stairs?
Taking the stairs alone may not be enough to reduce cardiovascular risk. Other factors like lifestyle and diet are also part of the equation.
“Though being more active is certainly beneficial, it is important to also take into account other factors like what you are eating, your weight, environment, and genetic predisposition to heart disease,” Raghunath said.
If you want to make heart health a priority, the American Heart Association Life’s Essential 8 can be a helpful place to start. These guidelines include:
- Physical activity for at least 150 minutes a week
- A diet with plenty of whole foods, fruits, vegetables, and lean protein
- Quitting tobacco
- Getting 7-9 hours of sleep a night
- Managing your weight
- Keeping your cholesterol, blood sugar, and blood pressure levels in check
