Regularly climbing stairs offers significant health benefits, including a reduced risk of cardiovascular disease and slower age-related physical decline, according to recent research. A study by the University of East Anglia, published in the American Journal of Cardiovascular Drugs, reviewed data from 450,000 individuals aged 35 to 84.
The findings indicate that those who regularly climbed stairs were 39% less likely to die from heart-related problems and 24% less likely to die from any cause compared to individuals who did not climb stairs as often. Over a 14-year monitoring period, stair climbers also showed a lower incidence of major cardiovascular conditions such as heart attack, stroke, and heart failure.
Clinical Professor of Cardiac Medicine Vassilios Vassiliou, who led the University of East Anglia study, stated that the majority of benefits are achieved by climbing approximately six flights of stairs daily, equating to about 60 steps. However, he emphasized that even one or two flights per day are substantially better than none.
"People don’t appreciate that climbing stairs could be so beneficial – this study proves it is a useful fitness tool," Vassiliou said. He warned that individuals living in bungalows or homes without stairs miss out on opportunities for short bursts of vigorous activity. Stair climbing is classified as vigorous activity, contributing to the recommended weekly exercise targets for adults.
Physical Benefits of Stair Climbing
Stair climbing engages multiple muscle groups, particularly in the legs, and also strengthens respiratory muscles, leading to improved overall cardiovascular health over time. Consistent stair climbers tend to have better-controlled blood pressure and cholesterol levels.
Physiotherapist Helen O’Leary explained that the act of climbing stairs requires muscles to work harder than during ordinary walking. It involves lifting body weight vertically, controlling balance on one leg, and transferring weight, which strengthens leg muscles and challenges the body's strength, balance, and coordination systems.
Dr. Gurdeep Dulay, a consultant rheumatologist, added that stair climbing can help maintain the strength and mobility of bones and joints, including hips, knees, and ankles. This is crucial for continuing everyday activities like walking and standing up from a chair as people age.
'Bungalow Legs' and Age-Related Decline
The reduced physical activity associated with living in single-storey homes has been linked to a phenomenon termed 'bungalow legs,' characterized by the gradual weakening of leg muscles. O'Leary noted that she has frequently observed patients experience a general loss of fitness after moving to properties without stairs.
Research from Newcastle University, published in the Journal of Urban Design in 2024, suggested that removing physical challenges like stairs from living environments may have unforeseen consequences. A 2018 study in BMC Geriatrics, which monitored nearly 7,000 individuals over 65, found that those living in homes with stairs exhibited the least age-related physical decline compared to residents of single-storey homes or homes with lifts.
While bungalows can be ideal for individuals with mobility issues or certain health conditions, experts recommend incorporating alternative exercises to compensate for the lack of stair climbing. O'Leary suggests exercises like single leg bridges, squat to calf raises, and curtsy squats to replicate the strengthening and cardiovascular benefits of climbing stairs. Dr. Dulay also recommends simple exercises such as sit-to-stands from a chair and step-ups on a low platform to maintain strength, mobility, and cardiovascular activity.