A recent study has revealed that regularly taking the stairs may significantly reduce the risk of premature death, particularly from heart-related conditions. Researchers emphasise that opting for stairs instead of escalators or lifts represents a practical and often underestimated method to introduce physical activity into daily routines, especially for those who find it challenging to allocate time for formal exercise.
The study, conducted by experts from the University of East Anglia (UEA) and Norfolk and Norwich University Hospital (NNUH), reviewed five separate investigations involving over 450,000 participants. Their analysis found that individuals who frequently climbed stairs were 39% less likely to succumb to heart disease and 24% less likely to die from any cause compared to those who rarely used stairs.
Published in the American Journal of Cardiovascular Drugs, the research also suggests stair climbing may lower the incidence of cardiovascular events such as heart attacks, heart failure and strokes. Dr Sophie Paddock, a cardiology specialist registrar at NNUH and affiliated with UEA’s Norwich Medical School, remarked: “Unlike scheduled gym sessions or workouts, climbing stairs can be seamlessly incorporated into everyday activities at home, work or while out and about. It’s an accessible option for those with limited time or no easy access to exercise facilities. If presented with a choice between the stairs and the lift, taking the stairs can provide meaningful benefits for heart health. Even brief bursts of physical activity can positively impact wellbeing, and short ladders of stair climbing are attainable goals to include within daily life.”
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One study cited in the review indicates that climbing as few as six flights of stairs - equivalent to around 60 steps - may offer health benefits. Professor Vassilios Vassiliou of UEA’s Norwich Medical School commented: “Cardiovascular disease remains the leading cause of death globally, with the number of cases nearly doubling from 1990 to 2019. However, many of these cases are preventable through lifestyle choices such as regular physical activity, heart-healthy eating, avoiding smoking, maintaining a healthy weight, and controlling blood pressure, cholesterol, and diabetes. Stair climbing is an underappreciated yet practical approach to increase activity levels throughout the day.”
Juliet Bouverie, Chief Executive of the Stroke Association, added: “In the UK, a stroke occurs every five minutes and ranks as the fourth most common cause of death. Survivors often face serious disabilities affecting mobility, vision, speech, or swallowing. This research enhances our understanding of how physical health relates to stroke risk. It’s encouraging that a simple activity like stair climbing can potentially lower early death risk and correlate with fewer cardiovascular issues, including strokes. We continue to emphasise that preventing stroke involves regular exercise, nutritious diet, avoiding smoking, monitoring alcohol consumption, and especially frequent blood pressure checks, as hypertension is the leading risk factor.”