Chapter 1: The Benefits of Choosing Stairs

The next time you're tempted to skip the stairs for the elevator, reconsider. Recent research indicates that ascending stairs can significantly lower the likelihood of heart disease and contribute to a longer lifespan.

Sophie Paddock, MD, a professor at the University of East Anglia in the UK and the lead researcher, emphasizes, “Opt for the stairs whenever possible; it's beneficial for your heart.”

Statistics underscore the importance of this advice. Nearly half of all adults in the U.S. suffer from some form of cardiovascular condition, with heart disease being the leading cause of mortality, accounting for 695,547 deaths—about 20% of total deaths—in 2021. Worldwide, cardiovascular disease claimed approximately 18 million lives in 2019.

Fortunately, experts agree that many cardiovascular conditions can be prevented through regular exercise and proper nutrition. However, only 24% of U.S. adults meet the recommended guidelines for both aerobic activity (150 minutes weekly) and muscle-strengthening exercises (twice weekly for 30 minutes).

Given that stairs are readily available compared to gym facilities, climbing them may inspire more individuals to get active. According to the American Housing Survey, 49% of homes have stairs, and it's rare to find an office or apartment building without at least two stairwells, as required by building codes.

“Even brief instances of physical activity yield significant health benefits, and integrating short bouts of stair climbing into daily routines is achievable,” Paddock noted.

As you climb stairs, you’re not just exercising; you’re also enhancing your longevity with each step.

The findings reveal that individuals who regularly climb stairs have a 39% lower chance of dying from cardiovascular disease compared to those who do not engage in this activity. Additionally, stair climbing correlates with a 24% decreased risk of dying from any cause.

Moreover, this form of exercise is associated with a lowered risk of developing cardiovascular diseases, including heart attacks, heart failure, and strokes, which could explain the observed longevity benefits.

The researchers conducted a meta-analysis of nine comprehensive studies, encompassing 480,479 participants aged 35 to 84, with a balanced mix of men and women. The group included both healthy individuals and those with prior heart issues. While the findings do not establish direct causation, the sheer number of participants makes the results compelling.

Experts agree that as soon as you start climbing stairs, your body responds positively—your heart rate increases, cardiac output rises, and circulation improves, all of which have beneficial health implications.

Section 1.1: How Many Stairs Should You Climb?

You don’t need to tackle the world’s longest staircase, the Niesen Funicular in Switzerland, which has 11,672 steps, to reap cardiovascular and longevity benefits. But what’s the ideal amount of stair climbing? Paddock’s research analyzed studies regardless of the number of flights or climbing speed. However, other studies have provided insights into this question.

The consensus suggests that climbing around five flights of stairs daily is beneficial; one study indicated that exceeding five flights daily is associated with a greater than 20% reduction in cardiovascular disease risk. Participants were monitored for at least 12 years and completed multiple lifestyle questionnaires, including stair climbing habits. Those who ceased using stairs during the study lost the protective benefits associated with stair climbing. Another investigation showed that climbing six to ten flights daily decreased the risk of premature death.

Stairs are typically easy to locate and commonly unrestricted for use. Unless you're attempting to ascend the Stairway to Heaven in the Taihang Mountains of China, which has age restrictions and requires a disclaimer signature, integrating stair climbing into your routine is straightforward. If you make it a habit to use the stairs at work and add a couple of trips to your basement at home, reaching the target of five flights a day is achievable.

In addition to cardiovascular health, moderate stair climbing for just 10 minutes can increase energy levels equivalent to over 50mg of caffeine, as found in research from the University of Georgia. So, instead of heading to the vending machine or coffee shop during your midday slump, consider taking the stairs.

Subsection 1.1.1: The Multifaceted Benefits of Stair Climbing

Engaging in stair climbing offers a unique blend of aerobic exercise and resistance training, according to experts. It elevates your heart rate while simultaneously building muscle strength. If stairs are not accessible, alternatives like step-ups on a curb, stable box, or other platforms can provide similar benefits.

Additionally, stair climbing is classified as ‘vigorous’ physical activity, burning more calories per minute than jogging and requiring nine times more energy than sitting. For every 10 steps, approximately 1.5 calories are expended, which translates to about 0.17 calories per step. Interestingly, wearing heels can increase calorie burn compared to flat shoes.

Regular stair climbing not only improves body composition but also enhances cardiovascular risk factors, such as blood pressure, cholesterol levels, and insulin sensitivity. Notably, significant improvements can be observed within just eight weeks of starting a stair climbing routine.

While Paddock's study did not establish a direct cause-and-effect relationship, it aligns with existing evidence supporting the health benefits of moderate-intensity exercise for heart health and longevity. Paddock highlights that the study relied on participants recalling their daily activities, which may introduce bias.

“Based on our findings, we encourage individuals to incorporate stair climbing into their daily lives,” Paddock stated. “Our research suggests that increased stair climbing correlates with enhanced benefits, although further validation is needed. Therefore, whether at home, work, or elsewhere, always opt for the stairs.”

Many fitness trackers can monitor stair climbing alongside general step counts. You might also consider downloading free apps like StepJockey or Ascend to track your daily stair-climbing activities, which can enhance motivation and make reaching your goals more enjoyable.

As an additional perk, opting for the stairs can save around 15 minutes daily if your office is five floors or fewer. This time-saving arises from bypassing the elevator wait and the stops it makes for other passengers—equating to a remarkable 91 hours a year, or nearly four full days.

Chapter 2: Engaging in Stair Climbing

In the video, "Why You NEED to Start Taking the Stairs!", viewers will learn about the numerous health benefits associated with stair climbing and how it can positively impact their lives.

In "How to Climb Stairs Easily: Exercises for Ages 65+", the video offers practical tips and exercises designed to make stair climbing accessible for older adults.