Choosing the stairs instead of the elevator may be one of the simplest ways to work more heart-healthy movement into your day, according to new research from the University of East Anglia and the Norfolk and Norwich University Hospital.
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In a large analysis, researchers found that people who regularly climbed stairs were 39% less likely to die from cardiovascular disease and 24% less likely to die from any cause than those who climbed stairs less frequently.
Stair climbing was also linked to a reduced risk of developing several major cardiovascular conditions, including heart attack, stroke and heart failure.
Dr. Sophie Paddock, 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.
To investigate whether an everyday activity like stair climbing could help prevent cardiovascular disease and premature death, researchers reviewed nearly 1,900 studies before selecting nine high-quality studies for their final analysis.
Together, those studies included data from more than 480,000 people, who were followed for a median of 14 years. Researchers compared participants’ self-reported stair-climbing habits with their risk of cardiovascular disease and premature death.
“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.”
Participants ranged from 35 to 84 years old, and 53% were women. The research included both people who were considered healthy and those who already had a history of heart problems.
The findings suggest that the benefits may extend beyond lowering the risk of death. People who climbed stairs more regularly were also less likely to experience cardiovascular events such as heart attacks and strokes or develop heart failure.
Cardiovascular disease affects more than 8 million people in the UK, according to figures cited alongside the research. In the U.S., cardiovascular disease accounted for 919,032 deaths in 2023 — about one in every three deaths, according to the CDC.
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.”
The researchers said their findings add to evidence that physical activity does not necessarily have to come from long workouts or formal exercise sessions to provide health benefits.
Previous studies cited in the research found that just a few minutes of stair climbing several times per week could improve cardiorespiratory fitness and help lower cholesterol levels.
Dr. Paddock said some evidence also suggests that the benefits could increase as people climb more stairs.
“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.”
One large cohort study included in the analysis found that climbing roughly six flights of stairs each day could be associated with the greatest benefit. That amounts to about 60 steps, according to researchers.
However, the researchers cautioned that more studies are needed before scientists can determine an ideal amount, or “dose,” of stair climbing for improving cardiovascular health.
The researchers said stair climbing could be particularly useful because it does not require a gym membership, equipment or a designated workout period.
Instead, it can be incorporated into routines people already have, including at home, at work and in public spaces. Prof Vassiliou noted that NHS figures cited in the report show about one in four adults in England are considered inactive, meaning they get less than 30 minutes of physical activity a week. Physical inactivity is also common in the U.S. The CDC has estimated that about one in four American adults are physically inactive outside of work.
“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.”
The findings are part of a growing body of research suggesting that relatively brief periods of movement throughout the day can still contribute to better health.
Rather than requiring people to dramatically change their schedules, the researchers suggest that small decisions—such as taking the stairs when available—could provide an achievable way to increase everyday physical activity.
Despite the potential cardiovascular benefits, the researchers noted that taking the stairs may not suit everyone.
People with mobility limitations, joint conditions or other health issues may have difficulty climbing stairs or may need to rely on other forms of physical activity.
Researchers also said future studies could improve upon the current evidence by using wearable devices to monitor participants’ movement more precisely.
That could help scientists better measure how often people climb stairs, how many flights they complete, and how much stair climbing produces the strongest cardiovascular benefits.
Further research could also help determine whether there is a specific level of stair climbing people should aim for, rather than simply establishing that more frequent stair use is associated with better outcomes.
The study, “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.
Moumita Basuroychowdhury is a Contributing Reporter at The National Digest. After earning an economics degree at Cornell University, she moved to NYC to pursue her MFA in creative writing. She enjoys reporting on science, business and culture news. You can reach her at moumita.b@thenationaldigest.com.
