A simple everyday activity might significantly reduce the risk of early death, especially from heart-related issues. You don’t need a gym membership for this benefit. Climbing stairs can reduce the risk of dying from cardiovascular disease by 39% and from any cause by 24%, according to research led by the University of East Anglia and Norfolk and Norwich University Hospital.
The study found that individuals who regularly climbed stairs had a lower chance of developing severe heart conditions like heart attacks, strokes, and heart failure. Vassilios Vassiliou from UEA’s Norwich Medical School noted that cardiovascular disease remains the leading global cause of death, with incidences almost doubling from 1990 to 2019.
“Cardiovascular disease is the leading cause of death worldwide,” stated Vassilios Vassiliou.
The research, which reviewed nearly 1,900 studies, analyzed data from over 480,000 participants between the ages of 35 and 84. The median follow-up period was 14 years. While the findings link stair climbing to reduced mortality, they don’t prove a direct causal relationship.
Stair climbing offers cardiovascular and strength benefits without requiring high-impact effort. One large study within the analysis hinted that climbing around six flights of stairs daily could provide the most benefit, but more research is needed to determine the optimal amount.
“Some of the studies showed that more stairs climbed led to greater health benefits,” said researcher Sophie Paddock from UEA’s Norwich Medical School, “but even small changes had a measurable impact.”
Globally, over a quarter of adults fail to meet suggested activity levels. Sedentary habits, smoking, poor diets, and obesity increase cardiovascular disease risk. Climbing stairs offers an accessible exercise alternative for those with limited time or access to traditional workouts.
Paddock highlighted brief, frequent physical activities’ health benefits, and stair climbing can be easily integrated into daily life at home, work, or public spaces. However, it’s not suitable for everyone, especially those with mobility or joint issues.
The research findings were published in the American Journal of Cardiovascular Drugs.