Regular Stair Climbing Linked to Lower Cardiovascular Death Risk, Study Finds

New research from the University of East Anglia (UEA) and the Norfolk and Norwich University Hospital indicates that choosing to climb stairs regularly can significantly reduce the risk of cardiovascular disease and overall mortality. The extensive study shows frequent stair climbers are 39% less likely to die from heart-related causes and 24% less likely to die from any cause compared to those who climb stairs infrequently.

Professor Vassilios Vassiliou from UEA’s Norwich Medical School stated, “Cardiovascular disease is the leading cause of death worldwide, with cases nearly doubling between 1990 and 2019. However, it is largely preventable through a healthy lifestyle, including regular physical activity.” He emphasized that stair climbing is a simple yet effective way to incorporate exercise into daily routines.

The researchers analyzed data from over 480,000 participants across nine high-quality studies, following them for a median of 14 years. Participants, aged between 35 and 84, included both healthy individuals and those with a prior history of heart problems, with 53% being women.

Dr. Sophie Paddock, a cardiologist at UEA, noted that the analysis revealed a consistent association between stair climbing and a lower risk of both cardiovascular death and overall mortality. She remarked, “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.”

The Impact of Short Bursts of Activity

Research referenced in the study indicates that even brief periods of stair climbing can enhance cardiorespiratory fitness and lower cholesterol levels. One cohort study suggested that climbing about six flights of stairs daily could provide optimal benefits, although further research is needed on the ideal “dose” of stair climbing.

Dr. Paddock highlighted, “Some studies showed that the more stairs climbed, the greater the health benefits. However, even small changes in activity levels had measurable impacts.” Professor Vassiliou added, “With more than a quarter of adults worldwide failing to meet recommended activity levels, opting for the stairs presents a practical intervention.” He suggested that promoting stair usage in workplaces and public buildings could help mitigate cardiovascular disease on a broader scale.

Considerations and Future Research

While the potential benefits of stair climbing are significant, the researchers caution that it may not be suitable for everyone, particularly those with mobility restrictions or joint conditions. They advocate for future studies utilizing wearable technology to more accurately track physical activity and determine effective stair climbing recommendations.

The findings are documented in the paper titled Evaluating the Impact of Stair Climbing on Cardiovascular Risk Reduction: A Systematic Review and Meta-analysis, published in the American Journal of Cardiovascular Drugs.