Climbing Stairs Daily... 24% Reduction in Mortality Risk

Climbing More Than 50 Stairs Daily Is Beneficial
Research Shows It Can Reduce Cardiovascular Disease by Up to 20%

A study has found that practicing stair climbing reduces the risk of death by 24% compared to those who do not.

Dr. Sophie Paddock's research team at the Norfolk and Norwich University Hospital Foundation in the UK announced on the 27th at the European Society of Cardiology Congress on Preventive Cardiology 2024 (ESCPrev2024) held in Athens, Greece, that “a meta-analysis of nine studies on the effects of stair climbing involving over 480,000 people aged 35 and older confirmed the association between stair climbing and increased lifespan.”

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This paper conducted a meta-analysis of nine studies on the effects of stair climbing involving 480,479 people aged 35 and older.

The World Health Organization (WHO) recommends physical activity, stating that it has significant health benefits for the heart, body, and mental health, and contributes to the prevention and management of non-communicable diseases such as cardiovascular disease, cancer, and diabetes.

However, globally, only one in four people meet the WHO's recommended levels of physical activity, and those who are insufficiently active are known to have a 20-30% higher risk of death compared to those who are sufficiently active.

The research team analyzed nine studies on the effects of stair climbing regardless of the number of stairs or climbing speed. The studies included 480,479 individuals aged 35 to 84, including healthy people and those with a history of heart attack or peripheral artery disease.

The team stated that most cardiovascular diseases can be prevented through physical activities such as exercise, and stair climbing is a practical and easily accessible form of physical activity. They also mentioned that this study investigated the impact of stair climbing on cardiovascular disease and the risk of premature death.

The analysis showed that people who climbed stairs had a 24% lower risk of death compared to those who did not, and the risk of death from cardiovascular disease was reduced by as much as 39%. It was also found to be associated with a reduced risk of cardiovascular diseases such as heart attack, heart failure, and stroke.

Health Insurance Corporation Headquarters Building 'Health Promotion Staircase'
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Dr. Paddock said, “Even brief physical activity has a positive effect on health, and short periods of stair climbing can be easily practiced in daily life,” adding, “If you have to choose between stairs and an elevator, using the stairs will benefit your heart health.”

She continued, “The results of this study suggest that the more stairs you climb, the greater the health benefits, but this needs to be confirmed by further research,” and added, “We recommend using stairs at home, work, or nearby first.”

Previously, a research team from the Tulane University School of Public Health and Tropical Medicine in the United States analyzed data from 458,860 people registered in the UK Biobank and conducted surveys, finding that climbing five floors (50 stairs) or more per day can reduce cardiovascular diseases such as myocardial infarction, angina, and arteriosclerosis by up to 20%. This was published in the latest issue of the international journal Atherosclerosis in October last year.

Meanwhile, it is known that 30 minutes of stair climbing burns about 300 calories, which is about twice the calories burned during 30 minutes of walking.

Incorrect stair climbing posture can strain the knee joints, so it is necessary to learn the correct posture. When going up, the entire sole of the foot should touch the ground, and you should step up starting with the heel. The upper body should be kept straight, and you should climb with your back straight. Engaging the gluteal muscles naturally helps maintain the correct posture. When coming down, using only the front part of the foot helps distribute weight and reduce impact.