Climbing stairs can reduce the risk of early death

To assess the role of climbing stairs in reducing the risks of cardiovascular diseases and premature death, the research team conducted a large‑scale analysis. Experts studied nearly 1,900 scientific papers and summarized data from more than 480,000 participants across nine high‑quality studies. The average observation period was 14 years. The sample included both healthy people and those who had previously experienced heart problems. The participants’ ages ranged from 35 to 84 years, with women accounting for 53% of the total number.

Professor Vassilios Vassiliou from the Norwich Medical School (UEA) noted that cardiovascular diseases remain the leading cause of death worldwide: between 1990 and 2019, the number of cases nearly doubled. At the same time, the disease can largely be prevented through a healthy lifestyle — regular physical activity, a balanced diet, quitting smoking, maintaining a normal weight, and monitoring blood pressure, cholesterol levels, and blood sugar. In this context, climbing stairs is a practical and often underestimated way to add physical activity to your daily routine.

Dr. Sophie Paddock, a cardiology fellow at NNUH Hospital and an employee of the Norwich Medical School, emphasized that the results obtained from a database of over 450,000 participants demonstrate a consistent link between climbing stairs and a reduced risk of both death from heart disease and overall mortality. Unlike gym workouts, climbing stairs is easy to fit into an ordinary day — at home, at work, or during walks. This is a good option for those who have little time or lack convenient access to sports activities. Therefore, if you have a choice between taking the elevator and climbing the stairs, it’s better to opt for the latter — this will benefit your heart. Even short bursts of physical activity have a positive impact on health, and it’s quite feasible to make small amounts of stair climbing part of your daily routine.

Previous studies cited by the authors of the work show that even a few minutes of climbing stairs several times a week can improve cardiorespiratory endurance and lower cholesterol levels. One of the large cohort studies included in the review suggests that climbing approximately six flights of stairs per day may provide the greatest benefit.

Some of the studies analyzed showed that the more a person climbs stairs, the more noticeable the health benefits. However, even small changes in habits have a measurable effect.

The results obtained are consistent with broader data indicating that even short episodes of physical activity can provide tangible benefits. According to Professor Vassiliou, more than a quarter of adults worldwide do not reach the recommended levels of physical activity. Therefore, the habit of taking the stairs seems to be a realistic and scalable solution. Promoting this simple action in workplaces, public buildings, and residential buildings could become part of an overall strategy to reduce the level of cardiovascular diseases in the population.

At the same time, researchers warn that taking the stairs is not suitable for everyone. This primarily applies to people with mobility impairments or joint diseases. Experts also note the need for further research using wearable devices, as they will allow for more accurate measurement of activity levels and the development of optimal recommendations.