A daily habit of climbing stairs is associated with a substantially lower risk of premature death, particularly from heart disease, according to an analysis led by researchers at the University of East Anglia and Norfolk and Norwich University Hospital.
The study found that individuals who climbed stairs had a 39% lower risk of dying from cardiovascular disease and a 24% lower risk of death from any cause compared to those who did not.
In addition to reducing mortality risk, stair climbing was also linked to a decreased likelihood of developing major cardiovascular conditions such as heart attack, stroke, and heart failure.
Cardiovascular disease is a leading cause of death globally, with cases nearly doubling between 1990 and 2019. Researchers analyzed data from over 480,000 people across nine studies, with a median follow-up period of 14 years. The participants ranged in age from 35 to 84 and included both healthy individuals and those with a history of heart problems.
While the findings demonstrate an association between stair climbing and reduced mortality, they do not definitively prove that taking the stairs directly causes people to live longer. Stair climbing is considered a potent form of exercise because it requires the body to work against gravity, engaging multiple muscle groups and providing both cardiovascular and strength benefits with typically low impact.
Some of the included studies suggest that climbing approximately six flights of stairs per day may offer the greatest health benefits, though researchers emphasize that more investigation is needed to determine the optimal amount. Other findings indicated that even small increases in stair climbing had a measurable positive impact.
Globally, more than a quarter of adults do not meet recommended physical activity levels. Sedentary lifestyles, smoking, poor diet, and obesity are all contributing factors to cardiovascular disease.
Researchers highlighted that stair climbing is a free and accessible form of exercise that can be incorporated into daily routines at home, work, or in public spaces, making it a viable option for individuals with limited time or access to exercise facilities. Even short bursts of stair climbing can have beneficial health effects and are achievable goals to integrate into daily life.
However, the researchers cautioned 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.