Stair climbing cuts heart death risk sharply
Climbing stairs regularly may reduce the risk of dying from heart disease, a new review of nearly half a million people found.
The research, published in the American Journal of Cardiovascular Drugs, combined data from nine earlier studies involving 480,479 participants. Scientists at the University of East Anglia and Norfolk and Norwich University Hospital determined that frequent stair climbers had lower risks of death from cardiovascular disease or any cause compared to those who avoided stairs.
Small effort, measurable impact
The analysis indicated that climbing about six flights daily—around 60 to 70 steps—was sufficient to begin lowering cardiovascular risk. Greater stair use appeared to increase the benefit, though even small amounts provided protection.
Sophie Paddock, one of the study’s authors, stated that the review found a consistent association between stair-climbing and lower risk of both cardiovascular death and overall mortality.
The review included adults aged 35 to 84, with women making up half the group, and followed participants for a median of 14 years. Regular stair climbers also faced lower chances of developing cardiovascular conditions like heart attacks and strokes.
Heart disease remains the top cause of death globally, with cases nearly doubling from 1990 to 2019. The team pointed out that physical inactivity contributes to this risk, and stair-climbing offers an easy way to incorporate movement into daily life.
Limitations and considerations
The results have some drawbacks. Many studies depended on self-reported data, which can be inaccurate. Measurement methods also varied—some focused only on home stairs, while others tested participants’ ability to climb rather than their actual habits.
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The authors recognized that none of the studies used wearable trackers, which could improve accuracy in future work. They also highlighted that stair-climbing isn’t accessible for everyone, especially those with osteoarthritis, leg injuries, or mobility limitations.
For individuals unable to use stairs, alternatives like brisk walking, cycling, or seated exercises can deliver comparable cardiovascular benefits.
The review supports existing evidence that brief activity bursts—even a minute or two—can enhance heart health. The authors proposed that public health initiatives could promote stair use in workplaces, homes, and public buildings as an affordable strategy to reduce cardiovascular disease on a large scale.
Paddock noted that stair-climbing fits easily into daily routines. She advised choosing stairs over elevators whenever possible to support heart health.
The study didn’t identify an optimal number of stairs for maximum benefit but stressed that any additional movement likely helps. For most, it’s a habit requiring no equipment, gym membership, or extra time.
Despite its simplicity, this small change may significantly improve the chances of a longer, healthier life.
