A new study by scientists at the University of East Anglia and Norfolk and Norwich University Hospital (NNUH) shows that a simple action like choosing the stairs instead of the elevator can help people live longer.
This large study found that people who regularly climb stairs are significantly less likely to die from cardiovascular disease. According to these findings, the risk of death from cardiac causes was 39 percent lower and the risk of death from any cause was 24 percent lower in regular stair climbers compared with those who used stairs less.
Regular stair climbing is also associated with a reduced likelihood of developing severe cardiovascular diseases including heart attack, stroke and heart failure.
Professor Vassilios Vassiliou, of the Norwich Medical School at the University of East Anglia, says: “Cardiovascular diseases are the leading cause of death worldwide; their prevalence nearly doubled between 1990 and 2019. But these diseases are largely preventable through a healthy lifestyle, including regular physical activity, a heart-friendly diet, not smoking, maintaining a healthy weight and controlling blood pressure, cholesterol and blood sugar.”
According to him, stair climbing is a practical and often overlooked way to incorporate physical activity into daily life.
The link between stair climbing and reduced mortality in a large study
Researchers set out to understand whether regular stair climbing can help reduce the risk of heart disease and premature death. After an initial review of nearly 1,900 scientific papers, the research team extracted and analysed data from over 480,000 people across nine high-quality studies. Participants in these studies were followed for an average of 14 years.
This population included both healthy individuals and those with a history of heart problems. The participants’ ages ranged from 35 to 84 years and 53 percent were women.
Dr Sophie Paduck, a cardiologist at NNUH and researcher at Norwich Medical School, says: “After pooling results from over 450,000 participants, we found a consistent and proven association between stair climbing and reduced risk of cardiac mortality as well as overall mortality.”
She explains: “Unlike going to the gym or doing intense exercise, stair climbing is an activity you can easily incorporate at home, at work or outdoors into your daily routine. It’s a great option for those who don’t have enough time or easy access to fitness facilities.”
Dr Paduck emphasizes: “So if you have a choice between stairs and elevator, choose the stairs because it will help your heart. Even short bouts of physical activity have therapeutic effects, and short stair-climbing intervals are a completely achievable goal to add into daily schedules.”
Even short stair-climbing bouts are effective
Previous research cited by the researchers shows that just a few minutes of stair climbing per week can improve cardiorespiratory fitness and reduce blood cholesterol levels.
One large cohort study included in this meta-analysis suggests that climbing about six flights of stairs per day may bring the greatest benefits. However, scientists say more research is needed to determine the precise ideal dose of stair climbing.
These results add to the growing evidence that even relatively short periods of physical activity can be remarkably beneficial for health.
Professor Vassiliou stressed: “Given that more than a quarter of adults worldwide do not meet recommended levels of physical activity, choosing stairs is a real and scalable intervention for the whole community. Encouraging people to use stairs in workplaces, public buildings and homes could be part of a broader strategy to reduce cardiovascular disease at the population level.”
Despite the noted benefits, researchers remind that stair climbing may not be suitable for everyone; especially those with mobility limitations or severe joint diseases.
They also stress that future studies should use wearable technologies (such as smartwatches) to record physical activity more accurately so that the precise and optimal amount of stair climbing for medical recommendations can be determined.
Why is stair climbing so good for the heart?
From a physiological perspective, stair climbing is a combination of aerobic (cardio) exercise and resistance training. Raising body weight against gravity engages the large muscles of the legs and buttocks while rapidly increasing heart rate and breathing. This process improves blood pressure, regulates blood lipids and glucose, and strengthens vascular health.
Practical recommendations to start
Specialists emphasize that for sedentary people or those with joint problems, the start should be gradual:
Start gently: begin by climbing one or two flights and use the elevator to descend if needed, because descending puts more pressure on the knees.
Maintain continuity: the aim is to turn this into a daily habit, not to suddenly push the body.
Pay attention to body signals: people with underlying heart disease or severe joint problems should consult a doctor before making sudden changes to their activity level.