A new study conducted by the University of East Anglia in collaboration with Norfolk and Norwich University Hospital has revealed that regularly climbing stairs may prolong life.
The study found that this simple habit significantly reduces the risk of death from cardiovascular disease, as well as death from any other cause.
According to the findings published in the American Journal of Cardiovascular Drugs, people who climb stairs regularly were 39% less likely to die from heart problems and 24% less likely to die from any cause, compared to those who did not climb stairs often. They were also less likely to suffer heart attacks, strokes, or heart failure.
Professor Vassilios Vassiliou, from Norwich Medical School at the University of East Anglia, said that cardiovascular disease is the leading cause of death worldwide, with cases nearly doubling between 1990 and 2019, but is largely preventable through a healthy lifestyle that includes regular physical activity, a heart-friendly diet, quitting smoking, maintaining a healthy weight, and controlling blood pressure, cholesterol, and diabetes.
He added that climbing stairs is a practical and often overlooked way to incorporate physical activity into the daily routine, noting that their team wanted to understand how this daily habit could save lives.
After reviewing nearly 1,900 studies, researchers analyzed data from over 480,000 participants across nine high-quality studies, with an average follow-up period of 14 years. The participants ranged in age from 35 to 84, and approximately 53% were women. The group included both healthy individuals and those with a history of heart problems. Dr. Sophie Paddock, a cardiologist at Norwich Medical School, confirmed that they found a consistent association between stair climbing and a reduced risk of both cardiac and overall mortality. She pointed out that stair climbing differs from going to the gym, as it can be easily incorporated into daily routines at home or work. This makes it a good option for those who lack the time or easy access to exercise, and even short bursts of activity have beneficial health effects.
Previous research has indicated that a few minutes of stair climbing several times a week can improve cardiorespiratory fitness and lower cholesterol. One study suggested that climbing about 6 flights of stairs a day might yield the greatest benefit, although researchers say the optimal dose needs further investigation. Paddock emphasized that the more flights, the greater the benefits, and even small changes had a tangible effect.
The findings support broader evidence that even short bursts of physical activity can have significant health benefits, and Vassiliou suggests that encouraging people to take the stairs in workplaces, public buildings, and homes could form part of a broader strategy to reduce heart disease at the population level, especially since more than a quarter of adults worldwide do not meet recommended activity levels.
However, the researchers caution that climbing stairs may not be suitable for everyone, especially those with mobility or joint problems, and point to the need for future research using wearable technology to accurately measure activity and determine optimal recommendations.
