After 50, taking care of your heart becomes a priority. However, not everyone has the time or the desire to follow an intensive sports program. What if a simple everyday gesture could already make a difference? A large study of 458,860 adults shows that an effort as mundane as climbing the stairs every day is associated with a significant reduction in the risk of cardiovascular disease.
Climbing the stairs after 50: what the cohort reveals
To carry out their investigation, the researchers analyzed data from 458,860 adults with no history of cardiovascular disease. All indicated the number of flights of stairs they climbed each day, before being followed for a median duration of 12.5 years.
Result ? People who climbed more than five flights of stairs per day, or about 50 steps, had about a 19% lower risk of atherosclerosis-related cardiovascular disease than those who never climbed them. The authors also observed a dose-effect relationship: the more the number of daily flights increased, the more the risk seemed to decrease.
Another result caught the attention of researchers. Participants who regularly climbed stairs at the start of the study, but gave up the habit five years later, had about a 32% higher risk of cardiovascular events than people who never climbed stairs.
The authors point out, however, that this is an observational study. It highlights an association, without demonstrating that climbing the stairs, alone, prevents a heart attack or stroke. On the other hand, these results support the idea that moderate physical activity, repeated day after day, can help protect the heart.
Why are stairs so beneficial after 50?
Climbing stairs quickly increases your heart rate while intensely working your quadriceps, glutes and calves. After age 50, when muscle mass gradually decreases, this dual work of endurance and strengthening helps preserve leg strength and improve balance.
Another advantage: it is a so-called “loaded” exercise. The skeleton supports the weight of the body with each step, which also helps maintain bone health.
To start, experts advise aiming for between five and eight flights of stairs spread throughout the day. The intensity should remain moderate: you should be able to speak without being completely out of breath. On the other hand, in the event of chest pain, unusual shortness of breath or discomfort, it is essential to stop exercising and consult a doctor.
The four floor test: a good indicator of your cardiovascular health?
European cardiologists offer a simple benchmark to assess one’s physical condition: being able to climb four floors, or around 60 steps, in less than a minute. If this effort takes more than 90 seconds or requires stopping along the way, it is recommended to speak to your doctor in order to assess your cardiovascular health.