Walking more than five flights of stairs a day can cut risk of heart disease by 20%, study says

Medical Xpress / Tulane University / Atherosclerosis ^ | Sept. 28, 2023 | Zimin Song et al

[ConservativeMind]

Forget walking 10,000 steps a day. Taking at least 50 steps climbing stairs each day could significantly slash your risk of heart disease, according to a new study.

The study, published in Atherosclerosis, found that climbing more than five flights of stairs daily could reduce risk of cardiovascular disease by 20%.

Atherosclerotic cardiovascular disease (ASCVD) along with coronary artery disease and stroke are the leading causes of morbidity and mortality worldwide.

"Short bursts of high-intensity stair climbing are a time-efficient way to improve cardiorespiratory fitness and lipid profile, especially among those unable to achieve the current physical activity recommendations," said co-corresponding author Dr. Lu Qi. "These findings highlight the potential advantages of stair climbing as a primary preventive measure for ASCVD in the general population."

Using UK Biobank data collected from 450,000 adults, the study calculated participants' susceptibility to cardiovascular disease based on family history, established risk factors and genetic risk factors and surveyed participants about their lifestyle habits and frequency of stair climbing. Median follow-up time was 12.5 years.

The study found that climbing more stairs daily especially reduced risk of cardiovascular disease in those who were less susceptible. However, Qi said the increased risk of heart disease in more susceptible people could be "effectively offset" by daily stair climbing.

Qi touted the public availability of stairs as a low-cost, accessible way to incorporate exercise into daily routines.

"This study provides novel evidence for the protective effects of stair climbing on the risk of ASCVD, particularly for individuals with multiple ASCVD risk factors," Qi said.

[glorgau]

Also, all you geezers out there want to help the knees?

Go down (or up) the stairs backwards (use handrails), you’ll be surprised at the difference it makes. I’ve had three knee ops, I know.

[Secret Agent Man]

But you can control your quality of life before you go. Thats what its about.

[minnesota_bound]

I have a smaller stepper that squeaks. I may buy this one but am looking for handles that are folded horizontally like my current one.

Try Stamina SpaceMate Folding Stepper
https://www.amazon.com/Stamina-40-0069-SpaceMate-Folding-Stepper/dp/B000JC4OXS?source=ps-sl-shoppingads-lpcontext&ref_=fplfs&psc=1&smid=A11OO2OHZG4UKY

[wardaddy]

Too much effort for 20%

I bet 5-10 minutes of moderate to railing coitus does same

Just saying

[minnesota_bound]

Maybe a treadmill. I have an adjustable standing desk so I could slide the treadmill under while viewing Free Republic.

Sperax Walking Pad,Under Desk Treadmill
https://www.amazon.com/Sperax-Walking-Treadmill-Treadmills-Capacity/dp/B0BTXDHZLQ/ref=sr_1_123?crid=Y580YVJNO01C&keywords=Folding%2BStepper&qid=1696228606&s=sporting-goods&sprefix=folding%2Bstepper%2Csporting%2C141&sr=1-123&th=1

[DAC21]

“A flight of stairs has 13 to 16 steps; so, that’s 65 to 80 steps/day”

My two story house has a 14 step staircase. I go up and down it easily 8 times a day with my office being upstairs. I should live forever! Or until advanced age when my joints give out and I fall down and break my neck.

[MayflowerMadam]

FWIW ... Many years (decades?) ago I ran across an article about knee pain and paid attention ‘cause I was beginning to notice a problem. I don’t recall everything, but one change I made was that, when walking downhill or down stairs, do it with the ball of the foot first instead of the heel first. When going downhill, it looks a little silly, but it worked for me. (Someone said that the Indians (feather) have always done this. I dunno...)

It helped a LOT. Also sent the article to my brother who had huge problems, and he was fine within a few weeks.

[central_va]

The best thing for your knees is to lose a lot of weight.

[MayflowerMadam]

My bro is as skinny as Ichabod Crane. Weight wasn’t a problem for me, either.

Weight is an issue for some people re knee pain, but not everyone.

[FroggyTheGremlim]

I start each day, except Sunday with 10 times up and down from 1st to 2nd floor (15 steps). That’s at least a 10-story building.

During the day, I estimate 20 more times up and down. My office and our living area is on the second floor.

This has other advantages: eg. If company comes, the living room downstairs is always nice and tidy.

I’ll be 80 next January.

[Buttons12]

Just climbing? Does descending count?

[FreedomPoster]

Ain’t none of us gettin’ out of here alive!

[telescope115]

I think I’ve already done that this morning. Thanks….

[Lizavetta]

Build up your knees and ankles with easy moves. Then, progress to stair walking. Just do a search for exercise for knee and ankle strength.

What she said.

For quads and knees start with a couple squats, building to more of them and deeper. For ankles get on your tiptoes, clench the calves, then back down. Start with five and build on that.

It's not hard and they do work. They're free, no equipment involved, can be done anywhere anytime. Good luck!

[jonrick46]

I ruined my hips and shoulders doing repetitive lifting in a testing facility. I calculated that I lifted equivalent to a medium-sized car each day. Even then, the manager wanted more production out of me. After the several years working there, the company relocated our operation to a contractor in another state. All to save money.

For my hips, I visit a doctor for cortisone shots. The last time, he asked when I want a hip replacement. I think I will still do the 30 minute walks for the heart benefit.

For my shoulders, the feeling in my fingers is all tingling, like when your arm goes to sleep from a pinched nerve: Rotator Cuff Impingement Syndrome. It would be nice if I could lift weights to relieve the problem. Physical therapy brought exercises that exasperated the problem.