A new study, led by researchers at Tulane University, suggests that taking at least 50 steps and rising stairs each day could significantly reduce your risk of heart disease.
This large cohort of UK adults demonstrated that climbing more than five flights of stairs daily was associated with over a 20% lower risk of ASCVD or atherosclerotic cardiovascular disease. “Participants who discontinued stair climbing between the baseline and resurvey exhibited a higher risk of ASCVD in comparison to those who never engaged in stair climbing,” the researchers have revealed in the journal Atherosclerosis.
What is ASCVD or atherosclerotic cardiovascular disease?
ASCVD along with coronary artery disease and stroke are the leading causes of morbidity and mortality worldwide.
ASCVD is a condition characterized by the buildup of fatty deposits, cholesterol, and inflammatory cells (atherosclerotic plaques) in the walls of arteries. These plaques can narrow and harden the arteries, limiting blood flow to the heart (coronary artery disease), brain (cerebrovascular disease), or other parts of the body.
It can lead to serious complications such as heart attacks, strokes, and peripheral artery disease. Risk factors include high blood pressure, high cholesterol, smoking, diabetes, and a sedentary lifestyle.
High-intensity stair climbing improves cardiovascular fitness
“Short bursts of high-intensity stair climbing are a time-efficient way to improve cardiorespiratory fitness and lipid profile, especially among those unable to achieve the current physical activity recommendations,” said co-corresponding author Dr Lu Qi, HCA Regents Distinguished Chair and professor at the Tulane University School of Public Health and Tropical Medicine.
“These findings highlight the potential advantages of stair climbing as a primary preventive measure for ASCVD in the general population.”
World Heart Day: Risks factors for cardiovascular disease in women
Data from 450,000 adults were studied
Using UK Biobank data collected from 450,000 adults, the study calculated participants’ susceptibility to cardiovascular disease based on family history, established risk factors and genetic risk factors and surveyed participants about their lifestyle habits and frequency of stair climbing. The median follow-up time was 12.5 years.
The study found that climbing more stairs daily, especially reduced the risk of cardiovascular disease in those who were less susceptible. However, Qi said the increased risk of heart disease in more susceptible people could be “effectively offset” by daily stair climbing.
Qi touted the public availability of stairs as a low-cost, accessible way to incorporate exercise into daily routines.
“This study provides novel evidence for the protective effects of stair climbing on the risk of ASCVD, particularly for individuals with multiple ASCVD risk factors,” Qi said.
Here are the answers to a few common questions on ASCVD:
- What is atherosclerotic cardiovascular disease?
Atherosclerotic cardiovascular disease (ASCVD) is a condition where fatty deposits accumulate in arteries, narrowing them and impeding blood flow. This can lead to heart attacks, strokes, and other serious cardiovascular problems. - What are the major ASCVD risk factors?
Major ASCVD risk factors include high blood pressure, high cholesterol, smoking, diabetes, obesity, family history of heart disease, age (especially over 45 for men and 55 for women), and a sedentary lifestyle. - What is the difference between atherosclerosis and ASCVD?
Atherosclerosis is the process of fatty plaque buildup in arteries, while ASCVD (atherosclerotic cardiovascular disease) is the broader term encompassing conditions resulting from atherosclerosis, such as coronary artery disease, cerebrovascular disease, and peripheral artery disease.
