Taking the stairs may lower the risk of premature death

Choosing the stairs instead of the elevator could help people live longer, according to a large-scale analysis by researchers from the University of East Anglia and Norfolk and Norwich University Hospital.

The study found that people who regularly climbed stairs had a 39% lower risk of dying from cardiovascular disease and a 24% lower risk of death from any cause compared with those who rarely used stairs.

Regular stair climbing was also associated with a lower likelihood of developing serious cardiovascular conditions, including heart attacks, strokes and heart failure.

Cardiovascular disease remains the leading cause of death worldwide. Although its prevalence has increased substantially over recent decades, many cases can be prevented through lifestyle changes such as regular physical activity, a balanced diet, maintaining a healthy weight, avoiding smoking and controlling blood pressure, cholesterol and diabetes.

Researchers say stair climbing is a simple and accessible way to incorporate physical activity into everyday life. Unlike structured workouts, it requires no special equipment or dedicated time and can be done at home, at work or while running errands.

Evidence from nearly half a million people

To examine the potential health benefits of stair climbing, the researchers reviewed almost 1,900 studies and conducted a meta-analysis of nine high-quality studies involving more than 480,000 participants.

The participants were between 35 and 84 years old, and about 53% were women. The analysis included both healthy people and individuals with a history of cardiovascular disease. The median follow-up period was 14 years.

After combining the available data, the researchers found a consistent association between regular stair climbing and lower risks of both cardiovascular mortality and death from any cause.

Previous research has suggested that even short periods of stair climbing several times a week can improve cardiorespiratory fitness and help reduce cholesterol levels.

One large cohort study included in the analysis found that climbing approximately six flights of stairs a day could be associated with particularly strong health benefits. However, researchers stress that more studies are needed to establish the optimal amount and frequency of stair climbing.

The analysis also suggested that greater amounts of stair climbing may provide greater benefits, although even relatively small increases in activity were associated with measurable improvements in health outcomes.

A simple way to increase daily activity

The findings add to growing evidence that short bursts of physical activity can have important health benefits.

Researchers note that more than one-quarter of adults worldwide do not meet recommended levels of physical activity. Encouraging people to use stairs in workplaces, public buildings and homes could therefore become a simple and scalable way to promote cardiovascular health.

However, stair climbing is not appropriate for everyone. People with mobility limitations or certain joint problems may need to choose other forms of physical activity.

The researchers also say future studies should use wearable devices to measure physical activity more precisely and determine how much stair climbing is needed to achieve the greatest health benefits.

The study, “Evaluating the Impact of Stair Climbing on Cardiovascular Risk Reduction: A Systematic Review and Meta-analysis,” was published in the American Journal of Cardiovascular Drugs.