Change Your Routine for a Healthier Heart

It turns out that a small shift in your daily habits could significantly benefit your heart health.

This is particularly vital when you consider that someone in the United States dies from heart disease every 34 seconds—it’s the top cause of death for both men and women across different racial groups.

A major risk factor contributing to this issue is a lack of physical activity. In fact, most adults don’t meet the recommended 75 to 150 minutes of exercise each week.

Because of this, experts have been focusing on what’s termed “micro-workouts” or “exercise snacks.” These approaches encourage people to integrate more movement into their daily routines without needing to set aside substantial time for a full workout.

For example, consider simply choosing the stairs instead of the elevator. This is one of the changes that recent research explores.

According to researcher Vassilios Vassiliou, “Taking the stairs is a practical and often overlooked way to build physical activity into daily life. Choosing to take the stairs offers a realistic, scalable intervention.”

Vassiliou and his team reviewed data from nine studies involving nearly half a million individuals.

They discovered that those who frequently took the stairs had a 39% lower risk of dying from heart disease, and a 24% reduced risk of dying from any cause compared to those who rarely climbed stairs.

How Many Stairs are Beneficial?

You don’t need a lengthy session on a fancy machine to make a difference.

Researchers found that simply climbing six flights of stairs—which takes less than three minutes—can lower your risk of heart disease. Of course, more activity is beneficial, but even small amounts can yield positive effects.

“Even just one- to two-minute bursts of activity throughout the day can accumulate and may be linked to a lower risk of cardiovascular events and mortality,” cardiologist Paul Drury noted.

Stair climbing can be an excellent form of high-intensity exercise, particularly if you engage in “sprint interval training.” Just remember to start slow and warm up for a few minutes.

The idea is to challenge yourself to ascend as many stairs as you can in 30 seconds, then rest for two minutes, and repeat the cycle six times.

This method has been shown to release various proteins in the bloodstream that improve heart health and help combat obesity and diabetes. Other studies indicate it enhances cardiorespiratory fitness, which is essentially how well your heart distributes oxygen while exercising.

Stair Climbing Isn’t for Everyone

However, stair climbing might not be suitable for everyone. It can place stress on the joints and worsen issues like arthritis for some individuals. Those with certain heart and lung conditions, or balance problems, should steer clear as well.

If stair climbing isn’t an option, consider gentler activities like brisk walking, bodyweight squats, or stretching throughout your day.

Drury emphasizes, “This study reminds us that cardiovascular exercise doesn’t have to come solely from structured workouts. The key takeaway is to discover safe ways to be more active and reduce sitting time. Even short bursts of activity can play a significant role in protecting heart health.”