Taking the stairs could protect your heart and help you live longer

Unless you have a heart attack

University of East Anglia

Simply choosing the stairs could have surprisingly big benefits for your heart and longevity. A large analysis involving more than 480,000 people found that regular stair climbers were 39% less likely to die from cardiovascular disease and 24% less likely to die from any cause than people who rarely took the stairs. They also had lower risks of heart attack, stroke, and heart failure.

New research from the University of East Anglia and the Norfolk and Norwich University Hospital suggests that something as simple as choosing the stairs could contribute to a longer life.

The large study found that people who regularly climbed stairs had a substantially lower risk of dying from cardiovascular disease. Frequent stair climbers were 39% less likely to die from heart-related causes and 24% less likely to die from any cause compared with people who climbed stairs less often.

Regular stair climbing was also associated with a lower likelihood of developing serious cardiovascular conditions, including heart attack, stroke, and heart failure.

Prof Vassilios Vassiliou, from UEA's Norwich Medical School, said: "Cardiovascular disease is the leading cause of death worldwide -- with cases nearly doubling between 1990 and 2019. But it is largely preventable through a healthy lifestyle -- including regular physical activity, a heart-healthy diet, not smoking, maintaining a healthy weight, and managing blood pressure, cholesterol, and diabetes.

"Taking the stairs is a practical and often overlooked way to build physical activity into daily life.

"We wanted to better understand how this everyday activity could have life-saving potential."

Large Study Links Stair Climbing to Lower Death Risk

Researchers set out to determine whether regularly climbing stairs might help reduce the risk of cardiovascular disease and premature death.

The team reviewed nearly 1,900 studies before analyzing data from more than 480,000 people included in nine high-quality studies. Participants were followed for a median of 14 years.

The group included both healthy individuals and people with a previous history of heart problems. Participants ranged in age from 35 to 84, and 53% were women.

Dr. Sophie Paddock, also from UEA's Norwich Medical School and a cardiology specialist registrar at the NNUH, said: "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.

"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.

"So if you have the choice of taking the stairs or the lift, go for the stairs as it will help your heart.

"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."

Even Short Bursts of Stair Climbing May Help

Earlier research cited by the researchers found that spending just a few minutes climbing stairs several times each week can improve cardiorespiratory fitness and reduce cholesterol levels.

One large cohort study included in the analysis indicated that climbing about six flights of stairs each day might provide the greatest benefit. However, researchers say more work is needed to determine the ideal "dose" of stair climbing.

Dr. Paddock said: "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."

A Simple Way to Add More Physical Activity

The results add to growing evidence that even relatively short periods of physical activity can produce meaningful health benefits.

Prof Vassiliou said: "With more than a quarter of adults worldwide failing to meet recommended activity levels, choosing to take the stairs offers a realistic, scalable intervention.

"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."

Stair Climbing Is Not Suitable for Everyone

Despite the potential benefits, the researchers note that climbing stairs may not be appropriate for everyone, especially people with mobility limitations or joint conditions.

They also say future studies should use wearable technology to track physical activity more precisely and help determine the most effective amount of stair climbing to recommend.

'Evaluating the Impact of Stair Climbing on Cardiovascular Risk Reduction: A Systematic Review and Meta-analysis' is published in the American Journal of Cardiovascular Drugs.

Journal Reference:

1. Sophie Paddock, Rathna Veerni, U. Bhalraam, James Meng, Emily Dawson-Plincke, Vasiliki Tsampasian, Vassilios Vassiliou. Evaluating the Impact of Stair Climbing on Cardiovascular Risk Reduction: A Systematic Review and Meta-analysis.