Just 5 Flights of Stairs a Day Can Strengthen Your Heart

If you’re looking for a simple, no-equipment way to support your heart, start with the stairs. According to new research, climbing just five flights of stairs each day could reduce your risk of cardiovascular disease and the impact could be greater than you think.

A Small Change with a Big Impact

In a long-term study published in Atherosclerosis, researchers followed participants over 12.5 years and found that those who climbed more than five flights of stairs daily about 50 steps had a 20% lower risk of developing atherosclerotic cardiovascular disease (ASCVD).

ASCVD includes serious conditions such as.

• Stroke

• Heart attack

• Blood clots

Surprisingly, participants who initially climbed stairs but later stopped were 32% more likely to develop heart disease than those who never climbed stairs at all, highlighting the importance of consistency.

Why Stair Climbing Boosts Heart Health

Stair climbing is a short burst of high-intensity activity that raises your heart rate quickly. That movement offers a wide range of cardiovascular benefits, including:

• Strengthening the heart muscle

• Improving blood circulation

• Lowering blood pressure

• Regulating blood sugar

• Improving cholesterol levels

“Taking the stairs can make your heart more efficient at pumping blood and oxygen throughout the body,” explains Dr. Vignesh Raghunath, a cardiologist with Atlantic Medical Group in New Jersey.

This mini workout doesn’t just benefit your heart over time, it may also support better endurance, metabolism, and weight control.

What If You Can’t Climb Stairs?

While stair climbing is a great option, it’s not the only path to better heart health. Genetics, diet, sleep, and other lifestyle factors also play a crucial role.

Dr. Raghunath notes, “Though being more active is certainly beneficial, it is important to also take into account other factors like what you are eating, your weight, environment, and genetic predisposition to heart disease.”

If stairs aren’t realistic due to mobility issues, joint concerns, or access, consider other brief activities like.

• Brisk walking

• Dancing for 5–10 minutes

• Using a stationary bike

• Light strength training at home

The Bigger Picture: Life’s Essential 8

For comprehensive heart health, the American Heart Association’s Life’s Essential 8 offers a strong foundation.

• Physical activity, Aim for at least 150 minutes of moderate exercise each week

• Healthy eating, Emphasize fruits, vegetables, whole grains, and lean proteins

• Sleep, Get 7–9 hours per night

• Weight management

• Blood pressure, blood sugar, and cholesterol control

• Quitting tobacco

These habits don’t need to happen all at once. Adding something as manageable as stair climbing can be a gateway to more healthful behaviors.

Quick Takeaways

• Climbing more than five flights of stairs daily may reduce your cardiovascular risk by 20%

• Consistency matters, stopping the habit can increase risk

• Stair climbing improves blood pressure, cholesterol, and heart strength

• Heart health is also shaped by sleep, diet, weight, and genetics

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