Regular exercise can effectively prevent cardiovascular disease, but some people always say they have no time or no space to exercise, resulting in insufficient physical activity. Researchers have therefore discovered a practical way to increase daily activity in short bursts — stair climbing. Just a few minutes a day can deliver incredible benefits.
In 2023, a research team from Peking University Health Science Center identified an easy, time-saving, and effective form of exercise. Data from over 450,000 participants showed that climbing more than five flights of stairs daily (about 50 steps) reduced the risk of atherosclerotic cardiovascular disease by 20% or more. This study was published in Atherosclerosis. Incorporating exercise into daily routines by taking the stairs instead of the elevator at home or work can significantly improve cardiovascular health.
Specifically, for every additional five flights climbed per day, the overall risk of atherosclerotic cardiovascular disease decreases by 2%. Climbing 11–20 flights per day reduces the risk to its lowest point, by approximately 22–23%. However, beyond 20 flights, the benefits gradually diminish.
The benefits of stair climbing go beyond cardiovascular health:
1. Improves Cardiorespiratory Function: Researchers believe the primary benefit of stair climbing comes from its intensity as vigorous physical activity. It enhances maximal aerobic capacity, lowers low-density lipoprotein cholesterol (LDL), reduces blood pressure, and strengthens muscle power.
2. Tests Cardiorespiratory Health: Stair climbing not only trains but also assesses heart and lung function. If you cannot complete one flight of stairs, this may indicate severe decline in lung function, cardiac function, or lower limb strength. Experiencing chest tightness suggests lung impairment; chest pain or palpitations suggest heart function decline; leg pain or loss of control suggest severe lower limb dysfunction or a combination of issues. If you can climb six flights continuously, only needing a brief rest without chest tightness, pain, palpitations, or leg discomfort, it indicates that your heart, lungs, and lower limbs are in relatively good condition.
3. Supports Longevity: A 2024 study published in the European Journal of Preventive Cardiology analyzed the relationship between stair climbing and cardiovascular risk. Meta-analysis of five studies revealed that regular stair climbing significantly reduced cardiovascular mortality and overall death rates. This means that simply adding a few extra flights of stairs to your daily routine could serve as a “secret weapon” for longevity.
To avoid knee injury while climbing stairs, keep the following points in mind:
Three key techniques for proper stair climbing:
1. Keep your toes and knees aligned without deviating inward or outward. Knees should not pass beyond toes. Keep the torso upright with a slight forward lean.
2. Place the whole foot or most of the foot on the step.
3. Engage your hips along with your thighs as you push upward, while the rear leg propels you forward.
Three key techniques for safe stair descent:
1. Land on the toes first to reduce knee pressure.
2. Transition smoothly to the heel.
3. Descend slowly to avoid knee sprains, and do not let knees collapse inward or outward.
Five tips to protect the knees while stair climbing:
1. Climb up the stairs but take the elevator down.
2. Warm up before climbing.
3. Wear comfortable shoes.
4. Control your pace and know your limits.
5. Those with knee injuries or obesity are not advised to climb stairs regularly.
Doctors recommend stair climbing for younger people with lighter body weight and good leg strength. However, for older individuals, those who are overweight, or those with preexisting knee problems, stair climbing is not recommended. Instead, low-impact activities like swimming, walking, or jogging can be safer alternatives for maintaining fitness.
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