Health and longevity: taking the stairs up and down

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Extract from the article: Chaque jour, en arrivant au travail certains employés se laissent emporter par un dilemme : se laisser porter par le ronronnement doux de l’ascenseur ou emprunter l’escalier, avec l’effort mental et physique que cela coûte. Mais la plupart d’entre pe

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On arriving at work every day, some employees are faced with a dilemma: whether to let themselves be carried along by the gentle hum of the elevator, or to take the stairs, with all the mental and physical effort that entails. But most of them prefer the first option, which is quicker and more comfortable. And yet, taking the stairs offers a simple, everyday way of keeping fit. By choosing to walk upstairs whenever you can, you boost your energy expenditure and look after your health.

Climbing a few steps every day may well help you live longer. That's what researchers from the University of East Anglia (UK) reported at the European Society of Cardiology scientific congress in Athens on April 26, 2024.

An aerobic effort that improves breath and stimulates the heart

The reflex of climbing stairs is akin to aerobic exercise: a low- to medium-intensity effort in which the body consumes oxygen to burn carbohydrates and fats.According to researchers at the University of La Coruña (Spain), when you climb stairs, you raise your heart rate.So we train the myocardium (heart muscle).A study published in « Atherosclerosis» has suggested that climbing flights of stairs every day has a protective effect on heart health, even in people with a history of heart disease.

A protective exercise that strengthens muscles

From a muscular point of view, climbing the stairs regularly stimulates the quadriceps (front of the thighs) and hamstrings (back of the thighs), as well as the calves and gluteal muscles. This harmless gesture provides an unsuspected workout for shaping the legs. This incognito muscle strengthening has a positive impact on joint health: with stronger, more resistant muscles, joints are better protected. Bone density also improves. To reap the health benefits of stair climbing, remember to maintain good posture: chest up, back and neck stretched. Climbing stairs can even tone leg muscles in estrogen-deficient post-menopausal women. These are the findings of a study conducted by the North American Menopause Society (NAMS) and published in the journal Menopause.  By the same token, climbing stairs is a physical exercise that helps prevent sarcopenia (muscle wasting), which worsens after the age of 50.

A habit that reduces the risk of stroke by more than a third

According to many accounts, this habit, too often ignored in daily life, is an unsuspected boost to living longer.In a recent study, researchers from the University of East Anglia and the Norfolk and Norwich University Hospital Foundation Trust highlighted the positive effects of taking the stairs on longevity.They observed that preferring the stairs to the elevator reduces the risk of developing heart disease or suffering a stroke by almost 39%.These findings were presented at ESC Preventive Cardiology 2024, a scientific congress of the European Society of Cardiology.

A benefit on the risk of premature death

As for the risk of death, taking the stairs was found to be associated with a 24% reduction in the risk of premature mortality. According to the journal « Health », taking the stairs is also associated with a reduced risk of cardiovascular disease, including heart attack, heart failure and stroke.

Precautions

According to researchers at Tulane University in New Orleans, it's important to look after your posture when taking the stairs.As with any physical activity, controlling your posture will help you achieve better results.You should always be able to keep your spine straight, without leaning forward, and make sure your shoulder blades are well anchored.In addition, it's also beneficial to move your arms vigorously as you take the stairs, thus activating the whole body's musculature.

Abel OZIH