Like all research, this study has its limitations, according to Dr. Robert Harrington a cardiologist and the dean of Weill Cornell Medicine. "The study was done using data from the U.K. Biobank, a large observational/epidemiological study that has been used extensively for research purposes," he says. Because the study was observational, it could not establish causation (as in, "Climbing more stairs equals fewer cardiac events."); instead, the study is just pointing out associations between this activity and heart health.
"Walking stairs is similar to many activities such as walking , running, and bike riding that are associated with improvement in cardiovascular risk , such as a reduction in heart attacks," Harrington says. "Stair walking may be a bit more exertion than simply walking , and it also requires some balance and core strength that might combat an issue like frailty and muscle weakness."
Ascending a few dozen feet before you sit at your desk all day may also improve longevity. "As we age, stair climbing can improve leg power and back strength, both of which can help prevent falls ," says Covin. Specifically, post-menopausal individuals who climb stairs have been found to have higher bone density .
To start improving your heart health today, Harrington recommends incorporating some variety of aerobic activity—which may include stair climbing—into your exercise regimen. "In line with American Heart Association recommendations, I ask patients to aim for 150 minutes per week of moderate exercise (30 minutes 5 days a week). Mostly, this means walking at a moderate pace and light weight lifting to maintain strength three times weekly," he says. Climbing the stairs is considered "moderate exercise" because it burns about eight to 11 calories per minute .
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