Taking the Stairs Could Protect Your Heart and Help You Live Longer

Choosing to climb stairs instead of using elevators could significantly contribute to a longer life, according to new research from the University of East Anglia and the Norfolk and Norwich University Hospital.

A comprehensive study revealed that individuals who regularly ascend stairs experience a substantially reduced risk of death from cardiovascular disease. Specifically, frequent stair climbers were 39% less likely to die from heart-related issues and 24% less likely to die from any cause compared to those who climbed stairs less often.

The association extended to a lower likelihood of developing serious cardiovascular conditions such as heart attack, stroke, and heart failure.

Professor Vassilios Vassiliou of UEA's Norwich Medical School highlighted that cardiovascular disease is the leading global cause of death, but is largely preventable through a healthy lifestyle encompassing regular physical activity, a heart-healthy diet, avoiding smoking, maintaining a healthy weight, and managing blood pressure, cholesterol, and diabetes.

"Taking the stairs is a practical and often overlooked way to integrate physical activity into daily life," Professor Vassiliou stated, adding that the research aimed to understand the life-saving potential of this everyday activity.

Researchers reviewed nearly 1,900 studies, analyzing data from over 480,000 participants across nine high-quality studies, with a median follow-up period of 14 years. The participants, aged 35 to 84, included both healthy individuals and those with prior heart conditions, with 53% being women.

Dr. Sophie Paddock, also from UEA's Norwich Medical School and a cardiology specialist registrar at the NNUH, commented, "After pooling results from over 450,000 participants, we found a consistent association between stair climbing and lower risk of both cardiovascular death and overall mortality."

Dr. Paddock emphasized the accessibility of stair climbing as a form of physical activity, stating, "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. It's a good option for people who don't have much time or easy access to exercise." She advised, "So if you have the choice of taking the stairs or the lift, go for the stairs as it will help your heart." She further noted that even brief periods of physical activity, such as short bouts of stair climbing, can have beneficial health impacts and are achievable goals to integrate into daily routines.

Previous research has indicated that even a few minutes of stair climbing several times a week can enhance cardiorespiratory fitness and reduce cholesterol levels. One study suggested that climbing approximately six flights of stairs daily might offer the greatest benefits, though more research is needed to determine the optimal amount.

Dr. Paddock added that while some studies showed greater health benefits with more stair climbing, "even small changes had a measurable impact."

These findings support the growing body of evidence that even relatively short periods of physical activity can yield significant health benefits. Professor Vassiliou pointed out that with over a quarter of adults globally not meeting recommended activity levels, choosing the stairs presents a "realistic, scalable intervention." He suggested that encouraging stair use in various settings could be part of a broader strategy to reduce cardiovascular disease at a population level.

However, the researchers cautioned that stair climbing may not be suitable for everyone, particularly individuals with mobility limitations or joint conditions. They also recommended future studies utilize wearable technology for more precise activity tracking to help determine the most effective stair-climbing recommendations.