Daily stair climbing reduces the risk of death from heart disease
A comprehensive analytical study conducted by researchers from the University of East Anglia and the Norfolk and Norwich University Hospital in the UK revealed that regularly climbing stairs is associated with a significant reduction in the risk of death from cardiovascular diseases. The findings showed that individuals who make a habit of climbing stairs are approximately 40% less likely to die from heart disease and 25% less likely to die from any other cause, compared to those who avoid this activity.
According to Science Daily, with the study results published in the American Journal of Preventive Cardiology, the researchers reviewed nearly 1,900 previous studies before selecting nine high-quality studies involving more than 480,000 participants who were followed for an average of 14 years. The sample included both healthy individuals and those with a history of heart disease, aged between 35 and 84, with women comprising about 53% of the participants.
As reported by Medical News Today, Professor Vassilis Vassiliou of the University’s Norwich Medical School noted that cardiovascular diseases remain the leading cause of death globally, with the number of cases nearly doubling between 1990 and 2019. He added that these diseases are largely preventable through a healthy lifestyle that includes regular physical activity, a heart-healthy diet, abstaining from smoking, and managing weight, blood pressure, cholesterol, and diabetes.
Key findings included:
• The greatest health benefit was associated with climbing the equivalent of six floors (between 60 and 70 steps) daily, based on a sub-analysis of one of the major studies.
• The benefits persisted even with small changes in activity levels, with measurable effects observed even among those who climbed relatively short distances.
Dr. Sophie Badock, from the Norwich Medical School and a consultant cardiologist at the Norfolk and Norwich University Hospital, pointed out that unlike going to a gym or performing structured exercise, climbing stairs is an activity that can be easily integrated into daily routines at home, work, or elsewhere, making it a practical option for those who lack sufficient time or access to other fitness facilities.
Conversely, experts not involved in the study cautioned against interpreting the results as definitive proof that stair climbing alone prevents heart disease. Medical News Today quoted Dr. Opal Baker from the Mayfield Clinic, stating that a significant portion of the evidence relies on observational studies, and those who habitually climb stairs may already be more fit or active in other ways. This makes the findings supportive of the well-established relationship between physical activity and heart health, rather than representing a radical shift in understanding.
Dr. Baker also recommended that individuals unable to climb stairs due to joint problems or limited mobility consider alternatives such as brisk walking, cycling, swimming, rowing, and seated and standing exercises, as these are also effective means of raising heart rate and achieving similar cardiovascular benefits.
Finally, the researchers noted that future studies would need to use wearable physical activity trackers to more accurately determine the optimal amount of stair climbing, as most of the studies included in the analysis relied on self-reported data from participants. Professor Vassiliou emphasized that encouraging stair climbing in workplaces, public buildings, and homes could form part of a broader strategy to reduce cardiovascular disease at the population level.
