If you have the choice between taking the stairs or the elevator, which one do you pick? As part of our project on aging well, recent research has highlighted the significant impact that opting for the stairs can have on longevity and heart health.

Many of us are accustomed to entering buildings and immediately heading for the elevator, but breaking this habit could have substantial benefits. A meta-analysis involving a large number of individuals has revealed that incorporating stair climbing into your daily routine is associated with a reduced risk of death from heart disease and an overall increase in lifespan.

Dr. Carlin Long, the director of the Center for the Prevention of Heart and Vascular Disease at UC San Francisco, emphasizes the importance of regular exercise in maintaining cardiovascular health. Climbing stairs provides a convenient way to engage in short bursts of cardio exercise, with the recommendation being to aim for six to 10 flights of stairs daily.

Research indicates that achieving this target can lead to a 20% decrease in the risk of cardiovascular disease and premature death. Dr. Long acknowledges that adopting new behaviors, such as incorporating stair climbing into your routine, can be challenging but stresses the long-term benefits.

Dr. Manish Parikh, chief of cardiology at New York-Presbyterian Brooklyn Methodist Hospital, highlights the immediate positive effects of stair climbing on heart rate, breathing rate, and overall cardiovascular fitness. This form of exercise offers a more intense workout compared to walking on a flat surface and combines aerobic exercise with resistance training.

Dr. Tamara Horwich of UCLA Women’s Cardiovascular Center underscores the importance of incorporating both types of exercise into daily life, as a significant portion of the adult population in the U.S. falls short of recommended activity levels. Fitness trackers like Fitbit or Apple Watch can be valuable tools in monitoring and encouraging physical activity.