Walking is one of the best exercises for overall fitness. It improves heart health, strengthens bones, and helps with weight loss. But did you know that climbing stairs can offer similar benefits?
Recent research reveals that climbing just five flights of stairs daily can reduce the risk of heart disease. This activity makes it a time-efficient alternative to traditional exercise.
THE SCIENCE BEHIND STAIR CLIMBING AND HEART HEALTH
A study published in Atherosclerosis found that climbing 50 steps per day lowers the risk of heart attacks by 20%. It also reduces the risk of strokes by 20%. Researchers noted that frequent stair climbing boosts energy levels and improves heart and lung function.
Dr. Lu Qi is the study’s corresponding author and a professor at Tulane University. He highlighted stair climbing as a key preventive measure against cardiovascular diseases. For those struggling to find time for fitness, this simple activity provides a powerful health boost.
WHAT HAPPENS IF YOU STOP CLIMBING STAIRS?
The study also found that people who stopped climbing stairs daily had a 32% higher risk of heart disease. This is in comparison to those who never climbed at all. This suggests that stair climbing plays a continuous role in maintaining heart health.
HOW MANY STAIRS SHOULD YOU CLIMB FOR BETTER HEALTH?
Experts recommend climbing at least three to six flights of stairs daily for noticeable health benefits. That equals around 50 steps per day. Studies suggest climbing beyond five flights daily may further lower the risk of heart disease. It can also reduce the risk of strokes and even blood clots.
WHY CLIMBING STAIRS IS MORE EFFECTIVE THAN WALKING
Stair climbing is similar to uphill walking but requires more effort. Lifting body weight against gravity engages more muscles, burns more calories, and strengthens the lower body.
Muscles targeted during stair climbing include:
✅ Quads
✅ Hamstrings
✅ Glutes
✅ Calves
✅ Core muscles
Unlike walking, stair climbing quickly raises your heart rate, making it a highly effective cardiovascular workout.
TIPS TO INCORPORATE STAIR CLIMBING INTO DAILY LIFE
If you don’t have stairs at home, here’s how you can still include stair climbing in your routine:
✔ Take the stairs at work instead of the elevator.
✔ Use stairwells in malls, airports, hospitals, and hotels.
✔ Use a stair climber machine at the gym.
✔ Invest in a fitness step for at-home workouts.
✔ Pick up the pace while climbing to boost endurance.