Simple, everyday activities like climbing stairs can drastically reduce the risk of dying from heart-related conditions, according to a recent study. Heart disease remains the leading cause of death in the United States, with someone dying from it every 34 seconds.
Official health recommendations suggest 75 to 150 minutes of physical exercise per week, yet a significant portion of the American adult population falls short of this goal. In response, experts have explored the concept of "micro-workouts" or "exercise snacks," which involve integrating more movement into daily life rather than requiring dedicated workout sessions.
One such practical intervention is choosing to take the stairs instead of an elevator. Vassilios Vassiliou, the author of the study, stated that taking the stairs is a "realistic, scalable intervention." His team analyzed data from nine studies encompassing nearly half a million participants.
The findings revealed that individuals who frequently climbed stairs had a 39% lower risk of mortality from heart-related causes and a 24% reduced risk of death from any cause compared to those who did not. The research suggests that even a small amount of stair climbing can yield benefits, with as little as six flights, or approximately 60-70 stairs, potentially decreasing heart disease risk. This short activity should take less than three minutes to complete.
Cardiologist Paul Drury noted that brief periods of movement throughout the day can accumulate and contribute to a lower risk of cardiovascular events and death. Stair climbing is considered a vigorous exercise, capable of providing "sprint interval exercise" benefits. A recommended method involves climbing as many stairs as possible in 30 seconds, resting for two minutes, and repeating for six rounds. This type of intense activity has been shown to trigger the release of beneficial proteins that support heart health and protect against obesity and diabetes, while also improving cardiorespiratory fitness.
However, researchers caution that stair climbing may not be suitable for everyone. The activity can put pressure on joints, potentially worsening arthritis or aggravating existing joint damage. Individuals with certain heart and lung conditions, as well as those with balance or coordination issues, should avoid it. For those who cannot climb stairs, alternatives like brisk walking, bodyweight squats, and stretching can be incorporated into daily routines to increase movement.
Drury emphasized that cardiovascular exercise does not always need to be part of a structured workout. The key message, he advises, is to find safe ways to increase physical activity and reduce sedentary time, as even short bursts of movement can be a meaningful part of protecting cardiovascular health.