Researchers at the University of East Anglia in the UK found that climbing stairs regularly lowers the risk of dying from heart disease by 39 percent.
The analysis of nine studies involving more than 450,000 participants also revealed that stair users had a 24 percent lower risk of death from any cause compared to those who normally use an elevator over an average tracking period of 14 years.
Dr Sophie Paddock, a cardiologist involved in the research, said: "We found a consistent association between stair climbing and lower risk of both cardiovascular death and overall mortality."
She noted that climbing stairs offers a simple alternative to conventional workouts. "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 said.
Dr Paddock added: "If your choice is between taking the stairs or the [elevator], go for the stairs. Even brief bursts of physical activity have beneficial heart health impacts."
Daily stair climbing health benefits
The researchers noted that further research is needed to determine exactly how often someone must climb stairs to gain cardiovascular benefits. However, their review cited a paper, described as one of the largest analyses of its kind, that suggested climbing about six flights of stairs per day, or roughly 60 steps, delivers heart health benefits.
The research team has also completed previous study work that found just a few minutes of stair climbing per day may lower heart disease risk factors such as blood pressure.
When a person climbs stairs, their muscles must exert a greater force than during normal walking to lift their body weight off the ground. This physical exertion causes the body to burn energy more quickly, prompting the heart rate to rise to supply the muscles with extra oxygen and nutrients. The thigh muscles involved in this process are the largest in the human body.
Researchers explained that this sudden burst of heart activity boosts cardiac health and may slash the risk of developing heart problems. In addition, other muscles must work to keep the body upright during the climb, which helps strengthen them and reduce the risk of falls in old age.
Study data and limitations
In the analysis, published in the American Journal of Cardiovascular Drugs, participants were between 35 and 84 years old on average. Half of the subjects across the studies were female, and participants were tracked for an average of 14 years.
The included studies varied in how they measured stair climbing habits. Some asked participants to rate their ability to climb several flights of stairs without resting, while others recorded how many flights participants climbed over a specified time period.
All of the reviewed studies relied on self-reported data, and none actually watched participants climbing stairs to confirm how often they used them. The researchers identified this reliance on self-reporting as the main limitation of their review.
Heart disease risks and prevention
Heart disease is the biggest killer in America, claiming about one person every 34 seconds, which is equivalent to more than 900,000 deaths each year. Cardiovascular disease refers to conditions affecting the heart or blood vessels, often linked to lifestyle factors and vascular health.
People who are overweight or obese, have high blood pressure, are physically inactive, or drink alcohol excessively face the highest risk of developing heart conditions. However, researchers emphasize that heart disease is easily prevented through avoiding smoking, keeping cholesterol levels low, eating a healthy diet, and exercising.
Dr Vassilios Vassiliou, a cardiologist who led the study at the University of East Anglia, a public research university based in Norwich, England, emphasized the practical value of stair climbing. "Taking the stairs is a practical and often overlooked way to build physical activity into daily life," Dr Vassiliou said. "Our study shows that it could also help to prevent heart disease."
