A new study reveals that regularly taking the stairs can significantly reduce the risk of early death, including deaths caused by heart attacks, heart failure, and stroke. Opting for stairs instead of escalators or lifts provides a simple, practical way to incorporate exercise into daily routines-a benefit particularly valuable for those who struggle to find time for gym sessions.
Researchers from the University of East Anglia (UEA) and Norfolk and Norwich University Hospital (NNUH) analysed data from five different studies involving over 450,000 participants. Their findings showed that individuals who frequently climbed stairs were 39% less likely to die from heart-related issues and 24% less likely to die from any cause than those who used stairs less often.
Published in the American Journal of Cardiovascular Drugs, the study also suggests that stair climbing may contribute to a reduction in cardiovascular problems such as heart attacks, heart failure, and stroke.
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Dr Sophie Paddock of the UEA’s Norwich Medical School and a cardiology specialist registrar at NNUH emphasised the value of stair climbing as an accessible form of exercise. “Unlike going to the gym or engaging in structured workouts, climbing stairs can be easily incorporated into your day-whether at home, work, or while out and about,” she said. “It’s especially beneficial for people with limited time or access to exercise facilities. Whenever possible, choose the stairs over the lift, as even brief bursts of physical activity have positive health impacts.”
One of the studies reviewed highlighted that climbing approximately six flights of stairs-around 60 steps-may deliver notable health benefits.
Professor Vassilios Vassiliou of UEA’s Norwich Medical School pointed out the broader context: “Cardiovascular disease remains the leading cause of death worldwide, with cases nearly doubling from 1990 to 2019. However, many cases are preventable through healthy lifestyle choices including regular physical activity, a balanced diet, avoiding smoking, maintaining a healthy weight, and managing blood pressure, cholesterol, and diabetes. Stair climbing represents a convenient and often overlooked way to add physical activity to everyday life.”
Juliet Bouverie, chief executive of the Stroke Association, underlined the importance of these findings for stroke prevention. “In the UK, someone has a stroke every five minutes, making it the fourth most common cause of death. Survivors can face serious impairments, including difficulties with movement, sight, speech, or swallowing. This research highlights the strong link between physical activity and reduced stroke risk. Simple actions like taking the stairs can help lower the risk of early death and cardiovascular events including strokes,” she said.
Bouverie also emphasised the importance of an overall healthy lifestyle in stroke prevention: “Exercise, a healthy diet, avoiding smoking, and monitoring alcohol consumption all contribute to lowering stroke risk. Regularly checking blood pressure, which is the biggest risk factor for stroke, is crucial.”