Regularly choosing to take the stairs instead of the elevator may significantly reduce the risk of early death, new research suggests. A comprehensive study found that this simple, everyday activity is associated with longer lifespans and improved heart health.
Scientists from the University of East Anglia analyzed data from nearly half a million participants over 14 years. Their findings, published in the American Journal of Cardiovascular Drugs, indicate that short bursts of physical activity, such as climbing stairs, are linked to a 24% reduced risk of dying from any cause and a 39% lower chance of death from heart disease.
The research further suggests that climbing approximately six flights of stairs daily may offer the most substantial benefits. However, experts emphasize that any amount of stair climbing contributes positively to cardiovascular health.
Cardiovascular disease, which encompasses diseases of the heart and blood vessels, is a leading cause of death, claiming around 170,000 lives annually. Professor Vassilios Vassiliou, a lead author of the study and an expert in cardiovascular medicine, highlighted that the condition is largely preventable through healthy lifestyle choices, particularly regular exercise.
"Taking the stairs is a practical and often overlooked way to build physical activity into daily life," stated Prof Vassiliou. "We wanted to better understand how this everyday activity could have life-saving potential."
The study encompassed both healthy individuals and those with pre-existing heart conditions, aged between 35 and 84. Beyond reducing the risk of premature death, stair climbing was also associated with a lower likelihood of experiencing heart disease, heart attack, and stroke.
Experts note that the profound health impacts of this simple activity are particularly relevant given the concerning levels of physical inactivity in many populations. In the UK, for example, physical inactivity accounts for approximately one in six deaths.
Dr. Sophie Paddock, a cardiologist at the Norfolk and Norwich University Hospital, pointed out the accessibility of stair climbing as a form of exercise. "Unlike going to the gym or doing a workout, climbing the stairs is something you can easily fit into your day at home, at work or when you're out," she said. "It's a good option for people who don't have much time or easy access to exercise. Even brief bursts of physical activity have beneficial health impacts, and short bouts of stair climbing should be an achievable target to integrate into daily routines."
While one study included in the review indicated that six flights of stairs per day might offer the greatest advantage, researchers acknowledge that the optimal amount requires further investigation. They confirmed, however, that even minor increases in stair climbing demonstrated a measurable positive impact on health.
This research comes at a time when adherence to exercise guidelines is declining, with many adults spending a significant portion of their day in sedentary behavior. The National Health Service (NHS) recommends at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity per week for adults.
The University of East Anglia team concluded that encouraging stair use in various settings, such as workplaces and public buildings, could serve as a practical intervention to help reduce cardiovascular disease at a population level, especially given that over a quarter of adults worldwide do not meet recommended activity levels.