Number of stairs to climb per day for a healthy heart

Cardiovascular diseases are the leading cause of death worldwide. Experts have found that regularly climbing stairs can significantly reduce the risk of cardiovascular disease, especially atherosclerosis, coronary artery disease and stroke.

“High-intensity stair climbing is a time-saving way to improve cardiovascular health,” study author Dr. Lu Qi (Tulane University, USA), toldVerywell.

Dr Qi's team looked at data from nearly 460,000 adults in the UK who had not been diagnosed with cardiovascular disease at the start of the study. The average age of the participants was 56 years old, and 56% were female.

Scientists assessed the risk of cardiovascular disease in the group by looking at family history, genetics, blood pressure and whether they smoked. Participants were asked to self-report their lifestyle habits, including how often they climbed stairs. The data was collected over a period of about 12.5 years.

During the follow-up period, the authors identified 39,000 cases of atherosclerosis, 30,000 cases of coronary artery disease, and 10,500 cases of ischemic stroke. They found that people who climbed more than 50 stairs per day had a 20% lower risk of atherosclerosis.

Explain the effects of climbing stairs

Dr. Vignesh Raghunath, a cardiologist at Morristown Medical Center in New Jersey (USA), explains that regularly taking the stairs can reduce the risk of heart disease because it is a form of exercise that increases your heart rate.

When the heart rate increases through physical activities such as climbing stairs, running or cycling, it helps strengthen the heart muscle and pump blood and oxygen around the body more efficiently. Factors such as blood pressure, blood sugar and cholesterol levels are also regulated.

“I think any activity is helpful for keeping the heart healthy, and climbing stairs or an incline can be more time-efficient,” says cardiologist Dr. John A. Osborne.

What if you can't climb stairs?

Stair climbing isn’t the only option that’s good for your heart. Other activities that get your heart rate up, like brisk walking, running, cycling, or high-intensity interval training, are also beneficial. The key is to keep the intensity moderate or high.

The American Heart Association offers guidelines for heart health:

- Get at least 150 minutes of physical activity per week.

- Eat a diet rich in whole foods, fruits, vegetables, and lean proteins.

- Quit smoking.

- Sleep 7-9 hours every night.

- Maintain a healthy weight.

- Always control cholesterol levels, blood sugar and blood pressure.