Take the Stairs: Easy Habit That Can Add Years to Your Life

Scientists at the University of East Anglia and Norfolk & Norwich Hospital studied how using stairs affects health.

They found that people who often take stairs are much less likely to die from heart problems. Regular stair users were 39% less likely to die from heart disease and 24% less likely to die from any cause.

The study also linked stair climbing to a lower chance of heart attacks, strokes, and heart failure.

Professor Vassilios Vassiliou explained that heart disease is the top cause of death worldwide, but it can be prevented with a healthy lifestyle – exercise, good food, no smoking, healthy weight, and control of blood pressure and cholesterol.

“Taking the stairs is a simple way to add exercise to your day,” he said.

Big Study Shows Lower Death Risk

Researchers examined almost 2,000 previous studies and then combined data from nine high‑quality studies, covering more than 480,000 people. Participants were followed for about 14 years.

The group included adults aged 35 to 84, with both healthy people and those who had previous heart issues. About half were women.

Dr. Sophie Paddock noted that after looking at data from over 450,000 participants, climbing stairs was consistently linked to lower heart‑related deaths and overall mortality.

“Unlike a gym workout, you can fit stair climbing into everyday life at home, work, or while out,” she said. “If you can choose stairs over an elevator, take the stairs – it helps your heart.”

Even Short Bursts Help

Earlier research shows that a few minutes of stair climbing a few times a week can improve breathing fitness and lower cholesterol.

One large study suggested that climbing about six flights a day gave the biggest benefit, but more research is needed to find the perfect amount.

Dr. Paddock added, “The more stairs you climb, the greater the benefit, but even small changes matter.”

A Simple Way to Move More

These findings add to growing proof that short periods of activity can make a big health difference.

Professor Vassiliou said, “Since many adults don’t meet activity guidelines, encouraging stair use in buildings and homes is a realistic way to cut heart disease across whole populations.”

Not for Everyone

Climbing stairs may not be safe for people with mobility problems or joint pain. Future research should use wearable devices to track activity more accurately and to decide the best amount of stair climbing for health.

The systematic review and meta‑analysis titled “Evaluating the Impact of Stair Climbing on Cardiovascular Risk Reduction” was published in the American Journal of Cardiovascular Drugs.