Climbing approximately 60–70 stairs daily, which is equivalent to four or five flights of stairs, is a simple way to incorporate physical activity into your daily routine and help protect your heart. According to a systematic review with a meta-analysis published in August in the American Journal of Cardiovascular Drugs, this practice is associated with a 39% lower risk of cardiovascular death and a 24% reduction in all-cause mortality.
The study involved over 480,000 people, including those with and without a history of cardiovascular disease. The authors compared people who regularly climbed stairs with those who did not. In addition to reduced mortality, there was a noted decrease in the frequency of events such as heart attacks, strokes (CVA), and heart failure.
Cardiologist's Opinion on the Benefits of Daily Climbing
Cardiologist Juliana Suarez from Einstein Hospital Israelita stated that this meta-analysis statistically confirms that the habit of climbing stairs daily contributes to increased lifespan and reduces problems such as heart attacks and strokes. In her opinion, this data also helps dispel the notion that physical activity matters only when performed in a structured gym setting. She emphasized that even small, simple, and achievable interventions can bring significant benefits to the cardiovascular system.
These 60–70 stairs can be integrated into daily life, and the studies analyzed in the review indicate benefits even at shorter distances. Suarez notes that it is crucial to set achievable goals; for example, climbing four flights, which can be divided, significantly promotes adherence to the regimen.
The load can be split, for instance, by climbing two flights in the morning and another two in the afternoon. This also helps break up long periods of sitting. The cardiologist stresses that from the perspective of cardiovascular disease prevention, the most important factor is the total daily volume of exercise.
Physiological Impact of Stair Climbing
Stair climbing heavily loads the body because it combines aerobic exercise with muscle strengthening. To overcome gravity, large muscle groups such as quadriceps, calves, and glutes are engaged, requiring the heart to rapidly increase blood output. As a result, heart rate increases, and blood vessels dilate. This activity also increases glucose uptake by muscles and may help control diabetes and cholesterol, explains Juliana Suarez.
For people with a sedentary lifestyle, replacing the elevator with stairs can be the first step out of hypodynamia. The recommendation is to gradually increase the load. The physician from Einstein advises against starting immediately with five flights, but rather to gradually increase the load: first one flight, then two, and so on.
For those who do not exercise, this exercise can represent moderate, and depending on the pace, even intense exercise. However, this practice is not suitable for everyone. Elderly people with a high risk of falls, balance disorders, or serious joint problems should exercise caution. Individuals with decompensated cardiovascular diseases, such as heart failure, uncontrolled arrhythmias, or chest pain, should also not climb stairs without prior professional evaluation.
