With longevity the continuing buzzword and heart health a common concern, anything that could contribute to both is something we need to know about. If it’s a change that’s easy to implement and requires little extra time, that’s even better.
So we read this new study from the University of East Anglia with a whole load of interest. The research found that one simple action could not only reduce our risk of cardiovascular disease and stroke, but could even help us live longer.
That action? Choosing to take the stairs rather than relying on a lift or escalator.
Researchers from the University of East Anglia and the Norfolk and Norwich University Hospital analysed data from more than 480,000 people and found that those who consistently opted for the stairs were 39% less likely to die from cardiovascular disease. Regular stair climbers also showed a lower risk of developing major cardiovascular conditions, such as heart attack and stroke.
Plus, those who picked stairs over taking the lift were 24% less likely to die early from any cause, according to the review of nearly 1,900 studies.
Professor Vassilios Vassiliou, from UEA’s Norwich Medical School, said: ‘Cardiovascular disease is the leading cause of death worldwide – with cases nearly doubling between 1990 and 2019. But it’s largely preventable through a healthy lifestyle – including regular physical activity, a heart-healthy diet, not smoking, maintaining a healthy weight, and managing blood pressure, cholesterol and diabetes.’
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Most of us already know that regular exercise is important for a whole host of reasons. But what’s great about this research is it backs up the idea that even short bursts of everyday activity, rather than an intense gym session, can make a real difference to your wellbeing.
‘Taking the stairs is a practical and often overlooked way to build physical activity into daily life,’ added the professor. ‘We wanted to better understand how this everyday activity could have life-saving potential.’
Dr Sophie Paddock, also from UEA’s Norwich Medical School and a cardiology specialist registrar, said: ‘After pooling results from over 450,000 participants, we found a consistent association between stair climbing and lower risk of both cardiovascular death and overall mortality. Unlike going to the gym or doing a workout, climbing the stairs is something you can easily fit into your day at home, at work or when you’re out. It’s a good option for people who don’t have much time or easy access to exercise. So if you have the choice of taking the stairs or the lift, go for the stairs as it will help your heart. Even brief bursts of physical activity have beneficial health impacts, and short bouts of stair climbing should be an achievable target to integrate into daily routines.’
We know what you’re wondering: how many stairs should we be climbing? And how often?
Unfortunately, there’s no official, rigorously backed-up, exact answer to that. However, as a general bit of guidance, earlier research that was cited in this study suggested that climbing around six flights of stairs each day might provide the greatest benefit. Or, in time terms, spending just a few minutes climbing stairs several times each week can make a difference when it comes to cardiorespiratory fitness.
More might be better, but even a few steps climbed is far better than none at all. ‘Even small changes had a measurable impact,’ confirmed Dr Paddock.
So, an easy change to make this week. The next time you have the option to take the lift or the stairs, choose the stairs – even if you only do one floor, then get the lift the rest of the way. Every stair helps.
