A recent analysis indicates that regularly taking the stairs instead of using escalators or lifts may significantly reduce the risk of early mortality. Researchers from the University of East Anglia (UEA) and Norfolk and Norwich University Hospital (NNUH) reviewed five studies encompassing more than 450,000 participants and found that stair climbing was associated with a 39% lower risk of death from cardiovascular causes and a 24% reduction in the risk of death from any cause.
Published in the American Journal of Cardiovascular Drugs, the research suggests that stair climbing may contribute to decreased incidence of heart-related conditions such as heart attacks, heart failure, and stroke. Dr. Sophie Paddock, a cardiology specialist registrar at NNUH and a researcher at UEA’s Norwich Medical School, emphasized the practicality of stair climbing as an exercise. According to Dr. Paddock, stair use is a convenient form of physical activity that can be incorporated into daily routines at home, work, or in public spaces, particularly for individuals who may lack time or access to formal exercise facilities. She noted that even short bursts of stair climbing can provide meaningful cardiovascular benefits.
One study included in the review highlighted potential benefits from climbing as few as six flights of stairs, or approximately 60 steps, suggesting that modest increases in stair use may have positive health effects. Professor Vassilios Vassiliou of UEA’s Norwich Medical School pointed out that cardiovascular disease remains the leading global cause of death, with cases nearly doubling between 1990 and 2019. He stressed that many cardiovascular diseases are preventable through lifestyle modifications, such as regular physical exercise, a healthy diet, abstaining from smoking, maintaining a healthy weight, and controlling blood pressure, cholesterol, and diabetes.
These findings align with existing public health recommendations. The National Health Service (NHS) advises adults to aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity each week, alongside muscle-strengthening exercises targeting all major muscle groups on two or more days. Examples of moderate activity include brisk walking, cycling at moderate speeds, or playing badminton, while vigorous activities encompass jogging, fast cycling, basketball, or tennis.
Despite the known benefits of physical activity, adherence remains limited. The 2024 Health Survey for England reported that 27% of adults are inactive, failing to meet recommended exercise levels. Previous research has also indicated that relatively low levels of activity, such as achieving 4,000 steps on one or two days per week, are linked to a 26% lower risk of death from all causes and a 27% decrease in the risk of developing heart disease among women.
The UEA and NNUH researchers advocate for greater awareness of simple lifestyle changes like stair climbing, which can serve as an accessible and effective means to improve cardiovascular health and overall longevity.