New research from England's University of East Anglia found that people who regularly climbed stairs had a significantly lower risk of cardiovascular disease and premature death than those who climbed stairs less often.
A simple choice you make several times a day could have a meaningful impact on your health: taking the stairs instead of the elevator.
New research from England's University of East Anglia found that people who regularly climbed stairs had a significantly lower risk of cardiovascular disease and premature death than those who climbed stairs less often.
Researchers found that regular stair climbers were 39% less likely to die from cardiovascular disease and 24% less likely to die from any cause. They were also less likely to experience major cardiovascular events, including heart attack, stroke and heart failure.
Professor Vassilios Vassiliou, from UEA's Norwich Medical School, said, "Cardiovascular disease is the leading cause of death worldwide, with cases nearly doubling between 1990 and 2019. But it is largely preventable through a healthy lifestyle, including regular physical activity, a heart-healthy diet, not smoking, maintaining a healthy weight and managing blood pressure, cholesterol and diabetes.
"Taking the stairs is a practical and often overlooked way to build physical activity into daily life. We wanted to better understand how this everyday activity could have life-saving potential."
The researchers conducted a large-scale review of existing research, examining nearly 1,900 studies before analyzing nine high-quality studies involving more than 480,000 people. Participants ranged from 35 to 84 years old and included both healthy individuals and people with a history of heart disease. Participants were followed for a median of 14 years.
The results consistently showed an association between stair climbing and lower cardiovascular and overall mortality.
"After pooling results from over 450,000 participants, we found a consistent association between stair climbing and lower risk of both cardiovascular death and overall mortality," said Dr. Sophie Paddock, from UEA's Norwich Medical School. "Unlike going to the gym or doing a workout, climbing stairs is something you can easily fit into your day at home, at work or when you're out. It's a good option for people who don't have much time or easy access to exercise.
"So if you have the choice of taking the stairs or the elevator, go for the stairs as it will help your heart. Even brief bursts of physical activity have beneficial health impacts, and short bouts of stair climbing should be an achievable target to integrate into daily routines."
Previous research has also found that just a few minutes of stair climbing several times a week can improve cardiorespiratory fitness and cholesterol levels. One large study suggested that climbing approximately six flights of stairs per day may provide the greatest benefit, although researchers say more research is needed to determine the ideal amount.
Paddock said, "Some of the studies we looked at showed that the more stairs climbed, the greater the health benefits. But even small changes had a measurable impact."
The findings add to growing evidence that physical activity doesn't have to come in the form of a long workout to benefit your health. Short bursts of movement throughout the day can add up.
"With more than a quarter of adults worldwide failing to meet recommended activity levels, choosing to take the stairs offers a realistic, scalable intervention,"Vassiliou said. "Encouraging people to take the stairs in workplaces, public buildings and homes could form part of a wider strategy to reduce cardiovascular disease at the population level."
Click here to read more in the American Journal of Cardiovascular Drugs.
