A simple activity that requires no gym membership, special equipment or major time commitment could be associated with a significantly lower risk of dying from heart disease, according to new research.
Researchers found that people who regularly climbed stairs had a 39% lower risk of dying from cardiovascular disease compared with those who did not regularly take the stairs. They also had a 24% lower risk of dying from any cause.
The findings come from a systematic review and meta-analysis conducted by researchers at the University of East Anglia and Norfolk and Norwich University Hospital in the UK.
The researchers analyzed nine previous studies involving more than 480,000 participants to examine the relationship between stair climbing and cardiovascular health.
Participants ranged in age from 35 to 84 and were followed for a median of 14 years.
Researchers found a consistent association between regularly taking the stairs and a lower likelihood of dying from cardiovascular disease.
Stair climbers were also less likely to suffer major cardiovascular problems including heart attacks, strokes and heart failure, according to the University of East Anglia.
Dr. Sophie Paddock, a cardiology specialist registrar involved in the research, said the findings suggest people do not necessarily need to set aside large amounts of time for structured workouts to incorporate beneficial physical activity into their routines.
“Unlike going to the gym or doing a workout, climbing the stairs is something you can easily fit into your day at home, at work or when you’re out,” Paddock said.
She described stair climbing as a practical option for people who have limited time or do not have convenient access to other forms of exercise.
“If your choice is between taking the stairs or the [elevator], go for the stairs,” Paddock said, according to the Daily Mail. “Even brief bursts of physical activity have beneficial heart health impacts.”
The researchers have not established exactly how many stairs people need to climb each day to receive the potential cardiovascular benefits.
The review did, however, cite previous research suggesting benefits may be seen from climbing roughly six flights, or around 60 steps, per day.
Researchers said further work is needed to determine the optimal frequency and amount of stair climbing.
The activity can quickly increase heart rate because the body must work against gravity to lift itself from one step to another.
Leg muscles must generate greater force than they generally would during ordinary walking, increasing the body’s demand for oxygen and causing the cardiovascular system to work harder.
Researchers believe those short bursts of increased cardiovascular activity could contribute to improved heart health.
Stair climbing also engages several muscle groups needed to maintain balance and stability, potentially helping strengthen the body and reduce the risk of falls as people age.
The researchers cautioned that their findings demonstrate an association rather than proving that stair climbing itself directly causes people to live longer.
The nine studies also differed in how they measured stair use.
Some asked participants whether they could climb multiple flights without stopping, while others asked people to report how many flights they climbed during a particular period.
Another important limitation was that the studies largely relied on participants reporting their own stair-climbing habits rather than researchers independently observing their activity.
That means other factors could potentially contribute to the difference in mortality rates.
For example, people who frequently climb stairs may already be healthier or more physically active than those who avoid them, making it difficult to establish a direct cause-and-effect relationship, per the Daily Mail.
Still, researchers said the consistency of the results across the studies makes stair climbing a potentially simple way for people who are physically able to add more movement to everyday life.
Professor Vassilios Vassiliou, a cardiologist who led the research, described taking the stairs as a “practical and often overlooked” method of increasing daily physical activity.
“Our study shows that it could also help to prevent heart disease,” Vassiliou said.
The findings were published in the American Journal of Cardiovascular Drugs on Aug. 13.
The researchers ultimately recommended that people who are physically capable of doing so consider choosing the stairs instead of an elevator or escalator when the opportunity arises — potentially turning an ordinary part of the day into a brief cardiovascular workout.
