The British newspaper "Mirror," citing the Alzheimer's Foundation in Scotland, noted that the difficulty some people experience in moving and lifting their legs when climbing stairs to the extent that it makes them more prone to slipping or falling could be one of the early signs of Alzheimer's disease.
Thus, it wasn't surprising that after years of scientific assertions about improving physical fitness by preferring stair climbing over elevators, scientific research continued to support this advice by recommending the daily climbing of a number of stairs.
A new study conducted by researchers at Tulane University in New Orleans, USA, and published in the "Journal of Arteriosclerosis" late last year, revealed that stairs are the most cost-effective means to rely on for reducing susceptibility to diseases.
Forget Walking 10,000 Steps a Day
This is exactly what the university's official website stated, after discovering that climbing at least 50 steps daily, even if over 5 times, could reduce the risk of cardiovascular diseases by 20%. Cardiovascular diseases, resulting from arteriosclerosis, are one of the main causes of death globally, causing the death of about 695,000 people annually in the United States alone, according to a report by the New York State Department of Health.
Dr. Lu Chi, a professor at the university's School of Public Health and supervisor of the study, clarified that their findings – based on data from more than 450,000 adults in the UK Biobank and a follow-up period that reached 12.5 years, including family history, genetic risk factors, and other risks such as high blood pressure and smoking, and the number of times stairs were climbed daily – highlighted the potential benefits of stair climbing as a primary preventative measure against arteriosclerosis for the general public.
The study also affirmed that climbing more stairs daily particularly reduces the risk of cardiovascular diseases for those who were less prone to it. Moreover, Chi mentioned that for people more susceptible to heart diseases, the risk can be effectively reduced through daily stair climbing.
Researchers also found that those who stopped climbing stairs daily during the study "showed a 32% increase in the risk of cardiovascular diseases compared to those who never stopped climbing stairs."
Consequently, Dr. Chi urged taking advantage of the stairs available everywhere, as an easy and free way to integrate exercise into the daily routine.
Stair Climbing as High-Intensity Exercise
Dr. Chi says, "Stair climbing sessions – despite their short duration – are considered high-intensity exercises and an effective way to improve cardiovascular and respiratory fitness and lipid levels, especially for those who are unable to regularly exercise."
This was confirmed by Dr. Robert Harrington, a cardiologist and dean of the Weill Cornell Medical College in New York, on "Fortune" website, saying, "Stair climbing belongs to the category of exercises that increase heart rate and oxygen levels through repetitive activity," making it reduce the risk of heart diseases, high blood pressure, and cholesterol levels.
He explained that stair climbing resembles many activities associated with reducing the risk of heart attacks and requires balance and strength to overcome muscle weakness, such as walking, running, and cycling.
Stair Climbing is Beneficial but with Conditions
Dr. Yvonne Covin, an internist from Texas, informed "Fortune" that climbing a few dozen staircase steps before sitting at a desk all day "could improve longevity" as it may lead to stronger backs and legs, "both of which help prevent stumbling and falls with age," according to a Japanese study published in 2019. She added that stair climbing is considered a "moderate exercise" as it burns about 8 to 11 calories per minute and that postmenopausal women who use the stairs have higher bone density.
However, Covin highlighted that exercise alone is not the optimal solution for improving health; the "six pillars of lifestyle" must be considered. These are behaviors that World Health Organization estimates could contribute to preventing about 80% of cases of heart disease, stroke, and type 2 diabetes, including:
- Eating a healthy diet that is predominantly plant-based as much as possible.
- Minimizing stress and tension.
- Prioritizing good sleep.
- Engaging in regular physical activity for at least 150 minutes weekly.
- Avoiding hazardous substances such as tobacco.
- Allocating time for social interaction.
Three Ways to Maximize the Benefits of Stair Climbing
The "Fortune" website, describing stair climbing every day as a "secret weapon for heart health and longer life," suggests maximizing the benefits of stair climbing through these methods:
Interval Climbing
By alternating between climbing one set of stairs at a moderate pace and another set at a slightly faster pace, repeated from 3 to 5 times with a rest period in between each repetition.
Combining Stair Climbing with Other Exercises
A circuit method involving climbing 3 sets of stairs at a moderate pace, then getting on the floor to perform 10 reps of push-ups, sit-ups, or squats, resting for one minute before repeating the entire circuit.
Time-bound Stair Climbing
By setting the timer for 10 minutes and climbing stairs slowly and continuously, with a 5-minute rest at the end of the ten minutes before starting another round.
