Endocrinologist Zukhra Pavlova says regular stair walking is the shortest route to longevity, cutting heart disease death risks by 39 percent. Writing on her Telegram channel, Pavlova stated that simple daily physical activity can significantly lower mortality risks and safeguard against severe cardiovascular events.
According to Pavlova, scientific research demonstrates that taking the stairs reduces the risk of death from all causes by 24 percent. In addition to reducing overall mortality, the habit offers specific protection against heart attacks, strokes, and heart failure.
Cardiovascular benefits and daily routine
Pavlova emphasized that people do not need to climb overwhelming distances to gain health benefits. Walking up just a couple of flights of stairs is sufficient, provided that the activity is performed on a regular basis.
To prevent joint strain and protect the knees during vertical exercise, Pavlova recommended walking up the stairs on foot and taking the elevator back down. She added that individuals who suffer from serious heart conditions should begin gradually, starting with only a single flight of stairs before increasing their effort.
Health impact of vertical exercise
Stair climbing is recognized by fitness experts as a high-efficiency exercise that combines aerobic exertion with resistance training. Because lifting body weight against gravity requires significant muscular work, the activity elevates heart rate quickly, helping to strengthen the heart muscle and improve circulatory health without requiring specialized gym equipment.
Pavlova shared the recommendations on Telegram, an instant messaging platform where healthcare professionals frequently publish advice. Medical experts routinely use digital channels to encourage accessible, low-cost lifestyle modifications that reduce chronic disease risks.
Diet and overall longevity
The advice follows earlier recommendations from therapist Olga Alexandrova, who outlined key rules for achieving healthy longevity. Alexandrova highlighted a balanced diet as one of the primary pillars required to maintain long-term physical health alongside physical activity.
Cardiovascular conditions remain among the leading causes of illness globally. Medical guidelines consistently emphasize that pairing regular movement, such as climbing stairs, with balanced nutrition forms the foundation of long-term preventative health care.
