Stair Climbing Linked to Lower Risk of Premature Death

Incorporating a simple daily habit may significantly decrease your risk of early death, especially from heart disease, without the need for a gym membership. A study led by the University of East Anglia and Norfolk and Norwich University Hospital found that individuals who climbed stairs had a 39% reduced risk of dying from cardiovascular disease and a 24% lower risk of dying from any cause compared to those who did not.

Those who engaged in stair climbing were also less likely to encounter serious cardiovascular issues such as heart attack, stroke, and heart failure, according to UEA’s research. “Cardiovascular disease is the leading cause of death globally, with instances nearly doubling from 1990 to 2019,” stated Vassilios Vassiliou from UEA’s Norwich Medical School.

After evaluating nearly 1,900 studies, the researchers analyzed data from over 480,000 individuals across nine studies, with a median follow-up period of 14 years. The participants ranged from 35 to 84 years old and included both healthy individuals and those with a history of heart problems.

The results indicate an association between stair climbing and reduced mortality risk but do not conclusively prove that taking the stairs directly leads to longer life. Stair climbing involves repeated exertion against gravity, engaging multiple muscle groups, and offering both cardiovascular and strength benefits.

One extensive study within the analysis suggested that climbing about six flights daily may provide the most advantage, though further research is necessary to determine the optimal amount.

UEA researcher Sophie Paddock noted, “Some studies we reviewed showed that more stairs climbed equated to greater health benefits, but even minor changes had a tangible impact.”

Vassiliou highlighted that over a quarter of adults worldwide do not meet recommended activity levels. A sedentary lifestyle, alongside smoking, poor dietary habits, and obesity, contribute to cardiovascular disease. Stair climbing offers a convenient exercise option, particularly for individuals short on time or without easy access to traditional workouts.

Paddock commented, “Even short bursts of physical activity offer health benefits, and brief rounds of stair climbing should be a feasible goal for daily routines.”

The researchers noted that stair climbing might not be suitable for everyone, especially those with mobility challenges or joint issues. Their findings are published in the American Journal of Cardiovascular Drugs.