Taking the stairs could cut risk of early death

 Two and a half years ago I bought a 4 level condo, 7 steps per level, that is what will keep me travelling to Europe for decades to come. Not doing steps is tantamount to giving up on life.

Taking the stairs could cut risk of early death

Taking the stairs will help you live longer – according to new research from the University of East Anglia and the Norfolk and Norwich University Hospital.

A major new study published today reveals that climbing the stairs significantly reduces the risk of dying from cardiovascular disease.

Over the course of the study, people who regularly climb stairs were 39 per cent less likely to die from heart-related problems and 24 per cent less likely to die from any cause - compared with people who don't climb stairs as often.

The study also reveals that people who climbed the stairs were less likely to develop major cardiovascular conditions such as heart attack, stroke and heart failure.

Prof 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.”

Strong evidence from large-scale analysis

The research team investigated whether climbing stairs could play a role in reducing the risks of cardiovascular disease and premature death.

After reviewing nearly 1,900 studies, they analysed data from more than 480,000 participants across nine high quality studies with a median follow-up period of 14 years.

The study population included both healthy participants and those with a previous history of heart problems. Ages ranged from 35 to 84 years old and 53 per cent of participants were women.

Dr Sophie Paddock, also from UEA’s Norwich Medical School and a cardiology specialist registrar at the NNUH, said: “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.

“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. 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 lift, 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 cited in the study showed that just minutes of stair climbing several times a week can improve cardiorespiratory fitness and lower cholesterol. 

One large cohort study included in the analysis suggested that climbing around six flights of stairs per day may deliver the greatest benefit, although researchers say the optimal “dose” requires further investigation.

Dr 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.”

A simple step forward

The findings reinforce broader evidence that even short bursts of physical activity can have meaningful health benefits.

Prof Vassiliou said: “With more than a quarter of adults worldwide failing to meet recommended activity levels, choosing to take the stairs offers a realistic, scalable intervention. 

“Encouraging people to take the stairs in workplaces, public buildings and homes could form part of a wider strategy to reduce cardiovascular disease at population level.”

Not for everyone

While the benefits are clear, researchers caution that stair climbing may not be suitable for everyone - particularly those with mobility issues or joint conditions. 

They also highlight the need for future research using wearable technology to measure activity more accurately and determine optimal recommendations.

‘Evaluating the Impact of Stair Climbing on Cardiovascular Risk Reduction: A Systematic Review and Meta-analysis’ is published in the American Journal of Cardiovascular Drugs.