Take steps to avoid heart disease, UMMC experts say

Published on Wednesday, November 1, 2023

By: Annie Oeth, aoeth@umc.edu

If it seems like preventing heart disease is an uphill climb, you’re right.

According to a study published in the journal Atherosclerosis, climbing five flights of stairs – about 50 steps – can reduce the risk of cardiovascular disease by as much as 20%.

In the study, researchers followed 500,000 residents of the United Kingdom over 12 years, finding that those who climbed more than five flights of stairs each day reduced the risk of atherosclerosis, a gradual build-up of plaque in the arteries that can lead to heart attacks and strokes.

Dr. Michael McMullan, director of the Division of Cardiology at the University of Mississippi Medical Center, said taking the stairs is just one way to keep your heart healthy.

“I am a strong believer in the benefits of physical activity,” he said. “I tend to give my patients the American Heart Association recommendation of at least 150 minutes per week or moderate-intensity physical activity.”

McMullan prescribes 30 minutes of walking each day at least six days a week, or more if weight loss is a goal. “Patients can do other exercises they prefer,” he said. “If a patient enjoys an exercise, they’re more likely to do it.”

Calling the study “fascinating,” McMullan said stairs and hills can be part of a heart-healthy walking workout.

“Walking is a great way to not only improve cardiovascular health but also to help monitor for any changes that might occur,” McMullan said.

Getting those steps in can be worked into a patient’s daily activities. “I encourage my patients to incorporate small lifestyle changes such as parking farther from the entrance to a building or taking the stairs instead of the elevators,” he said. “This study would definitely support that recommendation and seems to be a nice alternative to reaching a defined goal on a daily basis.”

Once fitness becomes part of a daily routine, stopping leads to increased chances of heart disease, researchers found. Those who were in the stair-climbing group but stopped had a 32% chance of the condition, greater than if they had not climbed stairs.

Rachel Dear, PT, a physical therapist at UMMC’s Center for Integrative Health in Ridgeland, said elevating your workout with stairs can make it easier to reach your goals.

“With stairs, you get more bang for your buck,” she said. “Since climbing stairs is a vigorous-intensity activity, 75 minutes a week of climbing stairs is equal in value to 150 minutes a week of moderate-intensity aerobic activities.”

Stair-climbing takes seven times more energy than riding in an elevator, Dear said, “and it burns more calories than a slow jog.”

The benefits of taking the stairs don’t end there. “Because it’s a weight-bearing exercise, climbing stars is good for your bone health and works every muscle in the legs. Plus, when you’re exercising, your brain produces endorphins, so climbing the stairs will boost your mood.”

To get some of the benefits of stair-climbing with less impact, Dear recommends adding an incline to treadmill walks or strolling in a hilly area.

“Hill-walking is a great alternative because it decreases stress on the knee joints and low back by engaging the core, which can ultimately help improve posture,” she said. “Walking uphill checks two boxes – it’s low impact but high intensity, so it helps your cardiovascular health with less wear and tear on your joints than running.”

UMMC’s experts accept referrals through physicians. To schedule an appointment at the Center for Integrative Health, call 601-815-3424.

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