Stairs or elevator? A recent study out of the United Kingdom says to ditch the lift.
Researchers from the Norfolk and Norwich University Hospital (NNUH) and the University of East Anglia looked at data from more than 480,000 people and found that those who often took the stairs had a lower chance of developing cardiovascular disease. The study was published in the American Journal of Cardiovascular Drugs.
People who often climbed the stairs had a 39% lower risk of dying from heart-related issues and a 24% lower chance of dying from any cause. They also had a lower risk of issues like heart failure, stroke and heart attack.
Researchers conducted a meta-analysis and review of nine individual studies to come to their conclusions. Participants were followed for an average of 14 years and were between the ages of 35 and 84. The group was 53% female and included people with a history of heart disease and without.
Exactly what constitutes “frequent stair use” needs more research, but one large cohort study used in this analysis found that climbing the stairs six times each day resulted in heart health benefits. But “researchers say the optimal ‘dose’ requires further investigation,” according to the study press release.
“Some of the studies we looked at showed that the more stairs climbed, the greater the health benefits. But even small changes had a measurable impact,” study author Sophie Paddock said in the press release.
Even if you don’t climb the stairs six times in a day, there are still marked benefits to taking the stairs over the elevator.
“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,” Paddock said in the press release.
Quick bursts of exercise, often known as “exercise snacks,” are known to help improve energy levels, cardiovascular functioning, sleep, mental health and more.
But there are limitations to this study. Participants often self-reported their stair use, which could mean that people misremembered how often they used the stairs. Also, people who choose to frequently walk up the stairs may already live a healthy lifestyle, which would also lower their heart disease risk outside of stair climbing.
“We know that habitual stair climbing may co-occur with other health-seeking behaviors, so those that tend to take the stairs may well have overall higher physical activity levels or fitness levels compared to those that don’t,” Paddock told Medical News Today.
Westend61 via Getty Images
If you aren’t used to climbing the stairs frequently, it can be perfectly normal to find it challenging and even to become winded after going up a flight of stairs. To build up your stair-climbing tolerance and the muscles required to do so, simply start doing it more often.
“Your body adapts to imposed demands on it. So, if you’re practicing going up the stairs, you become more efficient,” Karl Erickson, a performance specialist at Mayo Clinic Sports Medicine, previously told HuffPost.
You don’t need to start by climbing up four flights of stairs — and that may not even be safe. Instead, start with one flight and build up your endurance from there. Perhaps climb the stairs at the airport instead of taking the escalator. Or, take the two flights up to your doctor’s appointment instead of the elevator.
If you have underlying conditions such as COPD or chronic lung disease, you should have those treated and under control before starting a stair-climbing workout regimen.
Dr. Katherine Pohlgeers, a family medicine and sports medicine doctor at University of Louisville Health, previously told HuffPost that if you notice chest pain, vision changes or headache after climbing stairs, talk to your doctor.
Overall, staying active all throughout your life is an important way to improve your cardiovascular health and strengthen your musculoskeletal system. Doctors often recommend that people move around more than they sit, and taking the stairs instead of an escalator or elevator is a great way to increase just how much you’re moving each week.
Heart disease is the leading cause of death in adults in the United States. Lifestyle changes such as exercise, including walking up the stairs, a healthy diet, and controlling risk factors like high blood pressure and cholesterol are all ways to lower your risk.