The simple addition to your daily routine that could reduce your risk of dying from heart disease by 39%, say scientists
A SIMPLE tweak to your daily habits could reduce your risk of dying from heart disease by 39 per cent, say researchers.
Cardiovascular disease (CVD) is largely preventable through a combination of lifestyle changes and addressing modifiable risk factors, including regular exercise.
And now a new study has linked longer life and lower cardiovascular risk to climbing the stairs – making it a simple but powerful addition to people’s daily routines.
“If you have the choice of taking the stairs or the lift, go for the stairs as it will help your heart,” said study author Dr Sophie Paddock of the University of East Anglia and Norfolk and Norwich University Hospital Foundation Trust, Norwich.
“Even brief bursts of physical activity have beneficial health impacts, and short bouts of stair climbing should be an achievable target to integrate into daily routines.”
Globally, nearly one-third of adults, about 1.8 billion people, don’t meet the recommended levels of physical activity – which is at least 150 minutes of moderate-intensity exercise per week.
People often fail to exercise regularly due to a combination of factors, including a lack of time, motivation, and resources.
But stair climbing is a simple and accessible physical activity that’s often underestimated.
The new study focused on whether stair climbing could help lower the risk of cardiovascular disease and early death.
Researchers collected the best available evidence on the topic and conducted a meta-analysis.
In their final analysis they looked at nine studies with 480,470 participants – some of which were healthy, while others had previous history of heart attack and peripheral arterial disease.
The age range of the participants was 35 to 84, and 53 per cent of participants were women.
Compared with not climbing the stairs, stair climbing was associated with a 24 per cent reduced risk of dying from any cause, and a 39 per cent lower chance of dying from cardiovascular disease.
Stair climbing was also linked with a reduced risk of cardiovascular disease, including heart attack, heart failure and stroke.
Dr Paddock said: “Based on these results, we would encourage people to incorporate stair climbing into their day-to-day lives.
“Our study suggested that the more stairs climbed, the greater the benefits – but this needs to be confirmed.
“So, whether at work, home, or elsewhere, take the stairs.”
The exact cause of CVD isn’t clear, but there are lots of known risk factors.
For example, having high blood pressure (hypertension) is one of the most important risk factors for CVD.
If your blood pressure is too high it can damage blood vessels.
Smoking, having high cholesterol, diabetes, and kidney disease, being overweight or obese, and having a family history of CVD can increase your risk.
Alongside physical activity, find out other ways to reduce your risk of heart disease below…
Key ways to reduce heart disease risk
Quit smoking – Smoking dramatically increases your risk of heart disease and related complications. Quitting, even after years of smoking, can significantly reduce your risk.
Eat a healthy diet – Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats while limiting saturated and trans fats, sodium, and processed foods. Following the NHS Eatwell Guide provides a good framework for a balanced diet.
Manage stress – Chronic stress can negatively impact heart health. Practice stress-reducing techniques like deep breathing, meditation, or yoga.
Maintain a healthy weight – Being overweight or obese increases the risk of heart disease. Focus on a balanced diet and regular physical activity to maintain a healthy weight.
Regular checkups – See your doctor regularly for checkups, including blood pressure, cholesterol, and blood sugar screenings. Early detection and management of risk factors can significantly reduce the risk of heart disease.
Manage underlying conditions – If you have diabetes, high blood pressure, or other underlying conditions, work with your doctor to effectively manage them.
Consider aspirin – In some cases, your doctor may recommend taking a low-dose aspirin daily to help prevent blood clots and heart attack.
Limit alcohol – Excessive alcohol consumption can raise blood pressure and increase the risk of heart disease.