Climbing stairs is associated with a significantly lower risk of premature death, particularly from cardiovascular disease, according to a recent analysis of studies.
The research, which synthesized data from over 480,000 individuals across nine studies, found that people who incorporated stair climbing into their routine had a 39% lower risk of dying from cardiovascular disease and a 24% lower risk of dying from any cause compared to those who did not.
Cardiovascular disease is a leading cause of death globally, with cases nearly doubling between 1990 and 2019. The analysis indicated that stair climbers were less likely to develop major cardiovascular conditions such as heart attack, stroke, and heart failure.
The study, led by researchers at the University of East Anglia and Norfolk and Norwich University Hospital, reviewed nearly 1,900 studies and included participants aged 35 to 84, encompassing both healthy individuals and those with a history of heart problems. The median follow-up period for the participants was 14 years.
While the findings show an association, researchers cautioned that they do not definitively prove that taking the stairs directly causes a longer lifespan. Stair climbing is described as a simple yet effective form of exercise that engages multiple muscle groups, offering both cardiovascular and strength-building benefits. It requires the body to work against gravity repeatedly.
Some of the studies included in the analysis suggested that climbing approximately six flights of stairs daily might provide the most substantial benefits, though further research is needed to establish an optimal amount. Researchers noted that even small increases in stair climbing had a measurable impact.
More than a quarter of adults worldwide do not meet recommended physical activity levels, with sedentary lifestyles, poor diet, and obesity contributing to cardiovascular disease. Stair climbing is highlighted as a cost-free exercise that can be integrated into daily routines at home, work, or in public spaces, making it accessible for individuals with limited time or easy access to traditional exercise facilities.
Researchers suggested that even brief periods of physical activity can have positive health effects, and short bouts of stair climbing could be an achievable goal for daily integration. However, they also advised that stair climbing may not be suitable for everyone, particularly individuals with mobility issues or joint conditions.
The findings were published in the American Journal of Cardiovascular Drugs.