Taking the stairs instead of the elevator may seem like a tiny decision, but new research suggests it could be linked to a longer life and a healthier heart.
Scientists from the University of East Anglia and Norfolk and Norwich University Hospital found that people who regularly climbed stairs had lower risks of dying from heart and blood vessel disease and from any cause.
Heart and blood vessel disease remains the world’s leading cause of death. It includes conditions such as heart attacks, strokes and heart failure, and many of its major risk factors are connected with everyday habits, including low physical activity.
Regular movement helps the heart pump more efficiently and can improve blood pressure, cholesterol, blood sugar control and fitness. Yet many adults do not get the amount of physical activity recommended for good health, often because they lack time, motivation or easy access to exercise facilities.
Stair climbing could offer a simple way around some of these barriers. Stairs are found in homes, workplaces, train stations, shopping centers and public buildings, and climbing them requires no special equipment or gym membership.
To investigate the possible benefits, the research team carried out a systematic review and meta-analysis. In simple terms, they searched previous research, selected the strongest relevant studies and combined their results to see whether a clear overall pattern emerged.
The researchers initially reviewed nearly 1,900 studies. Their final analysis included nine studies involving more than 480,000 people, ranging in age from 35 to 84, and slightly more than half of the participants were women.
The participants included both healthy adults and people who already had heart or blood vessel disease. Across the studies, people were followed for a median period of about 14 years, giving researchers a long window in which to examine major health outcomes.
The results showed a strong association between stair climbing and survival. People who climbed stairs were about 39% less likely to die from cardiovascular disease than those who did not regularly climb stairs.
They also had a 24% lower risk of dying from any cause during the study periods. In addition, stair climbers were less likely to experience major cardiovascular problems, including heart attack, stroke and heart failure.
Stair climbing is a relatively intense activity compared with walking on level ground. Even a short climb makes the heart beat faster, increases breathing and forces large muscles in the legs to work against gravity.
Previous research has found that brief periods of stair climbing can improve fitness when repeated regularly. Some studies have also linked stair climbing with improvements in cholesterol and other measures related to cardiovascular health.
One study included in the broader evidence suggested that climbing around six flights a day might be associated with particularly strong heart benefits. However, researchers do not yet know exactly how many flights, how often or at what speed would provide the best balance of benefit and effort.
This uncertainty is important because the new study does not establish a precise stair-climbing prescription. The researchers found that people who climbed stairs tended to have better outcomes, but the studies differed in how stair use was measured and how much climbing participants actually did.
Stair climbing is also not appropriate for everyone. People with serious joint problems, poor balance, mobility limitations or certain heart and lung conditions may need to choose other forms of activity or seek medical advice before adding strenuous exercise.
The research, titled “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. The work was carried out by researchers from the University of East Anglia and Norfolk and Norwich University Hospital.
The findings are encouraging because they suggest that useful exercise does not always need to happen during a formal workout. Repeated everyday choices that make the body work harder may add meaningful physical activity to a person’s week.
However, the results should not be interpreted as proof that stair climbing itself caused the lower death rates. Most of the evidence came from observational studies, so people who regularly take the stairs may also differ in other ways, such as overall fitness, health, diet or lifestyle.
Even with that limitation, the size of the combined study population and the consistency of the association make the findings worth attention. Future research using wearable devices could measure stair climbing more accurately and help determine how much is needed for the greatest benefit.
For people who can safely use stairs, the message is refreshingly practical. Choosing the stairs more often will not replace other parts of a heart-healthy lifestyle, but it may be one simple way to move more without setting aside extra time for exercise.
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Source: University of East Anglia.
