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Choosing the stairs over the lift could be a simple way to improve heart health and potentially extend life, according to new research by the University of East Anglia (UEA) and Norfolk and Norwich University Hospital.
The large study found that people who regularly climbed stairs had a 39% lower risk of dying from cardiovascular disease and a 24% lower risk of death from any cause compared with those who climbed stairs less frequently.
Regular stair climbing was also associated with a lower risk of serious cardiovascular conditions, including heart attack, stroke and heart failure.
Researchers reviewed nearly 1,900 studies before analysing data from more than 480,000 people across nine high-quality studies. Participants were followed for a median of 14 years and ranged in age from 35 to 84. About 53% were women.
The study included both healthy people and those with a previous history of cardiovascular disease.
“Cardiovascular disease is the leading cause of death worldwide, but it is largely preventable through a healthy lifestyle,” said Prof Vassilios Vassiliou of UEA’s Norwich Medical School.
“Taking the stairs is a practical and often overlooked way to build physical activity into daily life,” he said.
Dr Sophie Paddock, also from UEA’s Norwich Medical School and a cardiology specialist registrar at Norfolk and Norwich University Hospital, said the findings showed a consistent association between stair climbing and lower risks of cardiovascular and overall mortality.
“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.
Previous research cited by the team has found that even a few minutes of stair climbing several times a week can improve cardiorespiratory fitness and reduce cholesterol levels.
One large study included in the analysis suggested that climbing around six flights of stairs a day could provide the greatest benefit. However, researchers said further studies are needed to determine the ideal amount of stair climbing.
“Some of the studies we looked at showed that the more stairs climbed, the greater the health benefits. But even small changes had a measurable impact,” Paddock said.
The researchers said stair climbing could be a practical way to increase physical activity, particularly for people who have limited time or access to formal exercise facilities.
With more than a quarter of adults worldwide failing to meet recommended physical activity levels, encouraging people to use stairs in workplaces, homes and public buildings could form part of broader efforts to reduce cardiovascular disease, Vassiliou said.
However, the researchers cautioned that stair climbing may not be suitable for everyone, particularly people with mobility limitations or joint problems.
They called for further research using wearable technology to measure physical activity more accurately and determine how much stair climbing provides the greatest health benefit.
The study, titled Evaluating the Impact of Stair Climbing on Cardiovascular Risk Reduction: A Systematic Review and Meta-analysis, was published in the American Journal of Cardiovascular Drugs.