University of East Anglia researchers found taking stairs instead of lifts cuts the risk of early death by up to 40 per cent. The study of nearly half a million adults showed that regular stair climbing significantly improves heart health and longevity.
Scientists analyzed data from nine studies tracking more than 480,000 participants over a 14-year period. They discovered that short bursts of activity like stair climbing are associated with a 24 per cent reduced risk of dying from any cause and a 39 per cent lower chance of dying from heart disease.
The research evaluated both healthy individuals and people with a history of heart problems, aged between 35 and 84 years old. In addition to reducing premature mortality, regular stair climbing was associated with a lower risk of heart disease, heart attack, and stroke.
"Taking the stairs is a practical and often overlooked way to build physical activity into daily life," said Prof Vassilios Vassiliou, a cardiovascular medicine expert at the University of East Anglia and lead author of the study. "We wanted to better understand how this everyday activity could have life-saving potential."
The findings were published in the American Journal of Cardiovascular Drugs. Prof Vassiliou emphasized that cardiovascular disease is "largely preventable through a healthy lifestyle," particularly regular exercise.
The University of East Anglia is a public research university based in Norwich, England. Known for its medical and health science research through the Norwich Medical School, the institution frequently conducts epidemiological studies examining lifestyle interventions and population health outcomes.
Stair climbing benefits for heart health
One study included in the review suggested that climbing around six flights of stairs per day may deliver the greatest health benefit. However, researchers emphasized that the exact optimal dose requires further investigation, noting that even small amounts of stair climbing produce a measurable positive impact.
Medical experts say the brief physical exertion involved in climbing stairs yields profound health benefits because a high proportion of the population gets minimal exercise. Incorporating short bouts of vertical movement offers an accessible alternative to formal workout routines.
"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," said Dr Sophie Paddock, a cardiologist at the Norfolk and Norwich University Hospital. "It's a good option for people who don't have much time or easy access to exercise."
Dr Paddock added: "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."
Norfolk and Norwich University Hospital is an NHS academic teaching hospital operating on the Norwich Research Park alongside the university. Stair climbing is recognized by cardiologists as a vigorous form of aerobic movement that rapidly elevates heart rate, strengthens lower body musculature, and improves oxygen consumption more rapidly than plain surface walking.
Cardiovascular disease impact in the UK
Health experts are encouraging patients to skip lifts and escalators in favor of stairs to combat rising levels of cardiovascular disease, which remains the leading cause of death in the United Kingdom. Every year, cardiovascular conditions claim around 170,000 lives across the country.
According to figures from the Office for Health Improvement and Disparities, physical inactivity accounts for approximately one in six deaths in the UK. The government agency oversees public health strategy and lifestyle disease prevention within the Department of Health and Social Care.
Cardiovascular disease refers to a broad spectrum of medical conditions affecting the heart and blood vessels, including coronary artery disease, angina, heart attacks, strokes, and vascular dementia. Many risk factors, including hypertension, high cholesterol, and physical inactivity, can be mitigated through routine physical exertion.
Rising sedentary behaviour and exercise guidelines
The study arrives as the number of young people in England meeting NHS exercise guidelines continues to plummet. Many individuals now spend between six and 10 hours a day sitting down, engaging in prolonged sedentary behavior at work and at home.
National Health Service guidelines recommend that adults complete at least 150 minutes of moderate activity each week, or 75 minutes of vigorous activity such as hiking, jogging, or playing tennis. The NHS is the UK's publicly funded healthcare system that sets national benchmarks for physical wellbeing.
Recent medical literature highlights the heightened dangers of prolonged sitting. Research published earlier this month by experts at University College London found that reducing vigorous exercise by just a few minutes a day raises the risk of cancer by 15 per cent.
Another 2026 study determined that every additional hour spent sitting down may increase the risk of developing and dying from several types of cancer, reinforcing the hazard of choosing lifts over physical exertion.
University College London is a public research university located in London, England. Its medical and epidemiology departments frequently publish research evaluating how sedentary work environments affect long term cancer and cardiovascular risks.
Public health recommendations for daily activity
In their concluding remarks, the University of East Anglia research team highlighted the broad potential of stair climbing for population health strategies.
"With more than a quarter of adults worldwide failing to meet recommended activity levels, choosing to take the stairs offers a realistic, scalable intervention," the authors wrote. "Encouraging people to take the stairs in workplaces, public buildings and homes could form part of a wider strategy to reduce cardiovascular disease at population level."
