It seems we humans don’t want to overexert ourselves, even to do the minimum amount of exercise suggested to keep us healthy and happy. To circumvent this problem, experts are now trying to shift our attention to “incidental activities”.
These are short, simple actions that we engage in over the course of the day, which makes them easier to manage. Examples include taking the stairs instead of the lift, walking to the store instead of driving, mowing the lawn, cleaning the house, and washing the car.
Taking the stairs is a common incidental activity; stairs are widely accessible in our homes, at work, and in public areas. Studies have shown that climbing the stairs for one to three minutes, three days a week, for six weeks can improve cardiorespiratory fitness (1) and reduce LDL (low-density lipoprotein), cholesterol, triglycerides, and body weight (2).
Taking the stairs and your health
And in a recent study (2), Raisi et al (2023) 1. investigated the association between stair use and the risk of dying from any cause.
The Study
Participants between the ages of 37 to 73 were recruited by the UK Biobank from 2007 to 2010. Researchers collected data from questionnaires, biological sampling, and physical measurements. Four categories of daily stair climbing were assigned: no stairs, 1 – 5 flights, 6–10 flights, and 11–15 flights. One flight of stairs equated to 10 steps.
Data was collected on deaths occurring during the study, the date, and cause of hospital admissions, and other lifestyle and sociodemographic information.
What did the study find?
Participants in the study tended to be older, with the mean age of the group being 56 years old. More than half (66.5%) were obese or overweight, and 32.5% had two or more health conditions.
Participants who climbed more than 15 flights of stairs a day were younger, slimmer, and more active than those who did not climb stairs. They were also less likely to smoke, drank less alcohol, and tended to be healthier at the start of the study.
The researchers found that the risk of dying from all causes (including heart attacks, strokes, and cancer) also declined as more steps were climbed.
A dose-response relationship was further evident between stair use and diseases such as cardiovascular disease, type 2 diabetes, and COPD (chronic obstructive pulmonary disease).
What does this all mean?
To put it simply, climbing the stairs is good for you – especially when it comes to reducing the risk for many chronic diseases.
Researchers also made an interesting observation about the optimal number of stairs to be climbed. They determined that walking up six flights of stairs per day (60 steps) but not beyond is optimal. This is an achievable target for most of us.
Final Thoughts
This study tells us that short bouts of vigorous activity may be useful for those who are unable or unwilling to engage in other forms of exercise. So next time you’re headed for the lift, consider taking the stairs instead.
Your body will thank you.
