How many steps do you need to climb each day to reduce your risk of heart disease by 20%?

A groundbreaking study from Tulane University challenges the popular idea of ​​walking 10,000 steps a day, revealing that climbing 50 stairs daily can significantly reduce the risk of heart disease.

Published in Atherosclerosis, the research suggests that climbing more than five flights of stairs on a daily basis could lead to a remarkable 20% reduction in the risk of cardiovascular disease.

Atherosclerotic cardiovascular disease (ASCVD), coronary heart disease and stroke are leading global causes of morbidity and mortality.

The study, drawing on extensive data analysis using UK Biobank data from 450,000 adults, estimates participants’ susceptibility to cardiovascular disease based on a number of factors.

This includes family history, established risk factors, genetic risk factors and lifestyle habits, with a median follow-up time of 12.5 years.

Co-correspondent Dr Lu Qi, HCA Regents Distinguished Chair and professor at Tulane University, highlighted the effectiveness of short bursts of high-intensity stair climbing as a time-efficient way to boost cardiorespiratory fitness and improve lipid profiles.

He pointed out the importance of this exercise, especially for people who cannot meet current physical activity recommendations.

The study found that daily stair climbing significantly reduced the risk of cardiovascular disease, particularly in people less susceptible to such conditions.

Dr. Qi highlighted the potential of stair climbing as a primary preventive measure for ASCVD in the general population, highlighting the inexpensive and accessible nature of stair climbing to incorporate exercise into the daily routine.

“This study provides new evidence for the protective effects of stair climbing on ASCVD risk, particularly for individuals with multiple ASCVD risk factors,” said Dr. Qi.

The research, funded by the National Key Research and Development Program of China, sheds light on the transformative effect of a simple daily activity on heart health.