Experts Reveal a Simple Habit That Can Help Prevent Premature Death

Jakarta, CNBC Indonesia — A simple habit such as choosing the stairs instead of the lift could bring significant health benefits.

According to Prevention, a recent scientific review and meta-analysis found that people who regularly climb stairs have a lower risk of dying from cardiovascular disease, as well as a reduced risk of death from all causes.

The study, published in the American Journal of Cardiovascular Drugs, analysed data from more than 480,000 people aged 35 to 84 across nine studies. Participants were followed for an average of about 14 years.

The analysis found that participants who regularly climbed stairs had a 39% lower risk of cardiovascular death than those who rarely did so. Their risk of death from any cause was also 24% lower.

The researchers described the findings as further evidence of the importance of incorporating simple physical activity into everyday routines.

“These findings highlight the importance of encouraging everyday activity—at work and at home—to support healthier lifestyles and reduce cardiovascular disease-related risks,” the researchers wrote.

Why is stair climbing good for the heart?

Cardiologists say the results are consistent with existing medical understanding: regular physical activity is associated with lower risks of cardiovascular disease and premature death.

Paul Drury, M.D., a cardiologist and associate medical director of electrophysiology at MemorialCare Saddleback Medical Center in California, said exercise can help lower blood pressure, improve cholesterol levels, maintain a healthy weight and boost cardiovascular fitness.

Unlike light activity, climbing stairs requires greater muscular effort and places more demand on the cardiovascular system.

Shaline D. Rao, M.D., a cardiologist and director of heart failure services at NYU Langone Hospital-Long Island, said stair climbing is vigorous physical activity that engages the muscles and aerobic system.

It makes the heart and lungs work harder. Over time, the habit can help improve fitness, support blood pressure control and help maintain a healthy weight.

Ahmad Halawa, M.D., an assistant professor in the Division of Cardiovascular Diseases and Hypertension at Rutgers Robert Wood Johnson Medical School, added that stair climbing can cause a greater increase in heart rate and blood pressure than low-intensity activity.

This can stimulate the body to improve its cardiovascular capacity and endurance.

Stair climbing also works the muscles

As well as benefiting the heart and lungs, climbing stairs also has a strength-training component.

Albert Matheny, R.D., C.S.C.S., co-founder of SoHo Strength Lab, explained that walking is primarily an aerobic activity, whereas stair climbing combines aerobic and anaerobic elements.

Each step requires the muscles to work against gravity to raise the body higher. As a result, the leg muscles and other parts of the body face a greater load than when walking on a flat surface.

This is one reason people may become out of breath more quickly when climbing stairs, particularly if they are not accustomed to it.

“What makes stair climbing interesting and unique is its ability to engage your cardiovascular and muscular systems as a whole,” Rao said.

Walking remains beneficial

Although stair climbing provides a higher-intensity workout, experts stress that walking is still an excellent activity for health.

For people with limited time, taking the stairs can be a practical way to add physical activity without setting aside dedicated time to exercise.

Choosing the stairs at work, in shopping centres or in other public places can add a few minutes of physical activity to the day.

Other simple measures, such as walking further when running errands, taking movement breaks at work and spending less time sitting, can also help increase daily activity.