Ignore the 10,000 steps you do each day. According to a recent Tulane University study, taking at least 50 steps each day can significantly lower the risk of heart disease.
According to studies published in Atherosclerosis, doing more than five flights of stairs a day can cut the risk of cardiovascular disease by 20%.
The three main causes of morbidity and death globally are stroke, coronary artery disease, and atherosclerotic cardiovascular disease (ASCVD).
Climbing stairs is a good cardio workout.
“Time-efficient methods to enhance cardiorespiratory fitness and lipid profile are brief bursts of high-intensity stair climbing, particularly for individuals who cannot meet the current physical activity guidelines,” stated co-corresponding author Dr. Lu Qi, who holds the HCA Regents Distinguished Chair and teaches at Tulane University School of Public Health and Tropical Medicine. The possible benefits of stair climbing as a main preventative strategy against ASCVD in the general population are highlighted by these findings.
Conclusions from a Comprehensive Data Analysis
The study assessed individuals’ lifestyle behaviors and frequency of stair climbing, as well as their vulnerability to cardiovascular disease based on family history, known risk factors, and genetic risk factors, using UK Biobank data collected from 450,000 adults. A follow-up period of 12.5 years was the median.
Particularly for individuals who were less sensitive, the study indicated that increasing daily stair climbing lowered the risk of cardiovascular disease. However, Qi stated that regular stair climbing could “effectively offset” the increased risk of heart disease in those who are more sensitive.
Qi praised the accessibility and affordability of stairs as a means to integrate physical activity into daily routines.
“This research offers new proof of the protective benefits of stair climbing on ASCVD risk, especially for people with multiple ASCVD risk factors,” Qi stated.
A prospective cohort study by Zimin Song, Li Wan, Wenxiu Wang, Yueying Li, Yimin Zhao, Zhenhuang Zhuang, Xue Dong, Wendi Xiao, Ninghao Huang, Ming Xu, Robert Clarke, Lu Qi, and Tao Huang on September 16, 2023, regarding daily stair climbing, disease susceptibility, and risk of atherosclerotic cardiovascular disease.
DOI: 10.1016/j.atherosclerosis.2023.117300
The Chinese National Key R&D Program provided funding for the study.