When you enter a multi-story building, chances are good that rather than ascend a steep flight of stairs, you push the button and ride the elevator up to your destination.
But here is some news that might make you change those slothful ways.
Resisting the temptation to take the easy way out and instead climbing the stairs can provide major health benefits over the long run, according to a new study.
Researchers reviewed data from 500,000 people and found evidence that in addition to burning calories and building muscle, those who regularly climbed stairs as a form of exercise reduced their risk of dying from any cause by 24%.
Climbing stairs also might lower the risk of heart attack and stroke, according to the findings, which were presented at a conference of the European Society of Cardiology this spring.
In fact, people who
took to the stairs regularly had a 39% lower risk of dying from cardiovascular disease.
Danny King, a master personal trainer at Life Time, is not surprised by the findings. “Climbing stairs -- like a lot of everyday activities -- is great for your overall health,” he says.
Why climbing stairs boosts health
Dr. Sophie Paddock – a member of the Norfolk and Norwich University Hospital Foundation Trust in England and lead author of the stair-climbing study – told Health that climbing stairs is an effective form of exercise because it requires 9.6 times more energy than merely sitting.
The vertical nature of climbing stairs means you are moving against gravity, which challenges your body.
Climbing stairs is also known to strengthen many parts of your lower body, including your:
- Glutes
- Hamstrings
- Hip flexors
- Calves
Movement in general helps increase blood flow and circulation through your body, says King, who was not involved with the study.
In turn, this helps deliver nutrients and oxygen to your tissues.
“Stair climbing is specifically great because it’s more challenging than walking and incorporates single leg strength, balance and stability,” he says.
King notes that when you take the stairs, you increase your daily calorie expenditure without taking any additional time for exercise. The benefits can be particularly beneficial for older folks.
“By always taking the stairs, it can help people ensure they maintain the ability to keep doing stairs as they age, leading to a better quality of life and personal independence,” he says.
Research has not yet determined exactly how many flights of stairs you should climb and at what intensity to optimally boost health, Paddock told Health.
However, she said some studies indicate climbing five to six flights of stairs every day – for a total of between 50 and 60 steps – can have a positive impact on your well-being.
Other everyday activities that improve your health
Climbing stairs isn’t the only day-to-day activity that can improve your fitness level and boost your overall health.
For example, if you work in an office and are planning a meeting or a one-on-one interaction with a colleague, consider incorporating walking into the plan.
“If the meeting is more brainstorm- or discussion-based, go for a walk rather than sit around a table,” King says.
When you go to the shopping mall, grocery store or some other location, park in the back of the lot. It’s an easy way to get in steps, King says.
King also recommends “exercise snacks.” Unlike the “meal” of an extended workout, exercise snacks are short bouts of exercise, many of which you can do anywhere. Such activity might include:
- Standing up from your desk and doing 20 squats or lunges
- Jumping rope or jumping jacks
- A quick dumbbell circuit
“Short one- to five-minute bouts of exercise in your day can be incredibly impactful for overall health,” King says.
The Centers for Disease Control and Prevention also suggests other
ways to incorporate more activity into your daily life. They include:
- Walking your dog a little farther than in the past
- Strolling around the field when your child is at sports practice
- Keeping walking shoes and socks at your desk at work and taking a walk during your lunch break
- Walking in the mall on cold or rainy days
- Skipping the shuttle or tram at the airport and walking instead
Taking exercise to the next level
After you add little amounts of activity into your day-to-day life, you might eventually want to take the next step and start an actual exercise program. As you pursue this goal, start gradually, King says.
“Something is always better than nothing, so start slow and build up,” he says. “You don’t need to hit any preconceived time or intensity goal right away.”
To get the most from an exercise regimen, you should eventually build up to getting active on most days of the week. The U.S. Department of Health and Human Services has issued the following
guidelines for recommended physical activity:
- Adults: At least 150 minutes to 300 minutes a week of moderate-intensity aerobic physical activity, or 75 minutes to 150 a week of vigorous-intensity activity. Two days of muscle-strengthening activities each week also are recommended.
- Children and adolescents, ages 6-17: At least 60 minutes of moderate-to-vigorous physical activity daily.
As you begin to work out, take note of what you enjoy and what you dislike. Try not to force yourself into activities that you simply don’t like.
“Exercise works best when it’s done consistently over a long period of time,” King says. “So, find something that you enjoy -- or at least tolerate at the beginning -- and that fits your lifestyle.”
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