If you usually make a beeline for the lift or escalator, new research may give you a reason to take the stairs instead.
A major review led by researchers at the University of East Anglia and Norfolk and Norwich University Hospital found that people who regularly climbed stairs had a 39 per cent lower risk of dying from cardiovascular disease and a 24 per cent lower risk of dying from any cause.
They were also less likely to experience serious heart conditions including heart attack, stroke and heart failure.
What the research tells us
For the meta-analysis, published in the American Journal of Cardiovascular Drugs, researchers reviewed nearly 1900 studies on stair climbing and heart health before analysing nine studies involving more than 480,000 people.
Participants ranged in age from 35 to 84 and 53 per cent were women. The research included healthy adults as well as people with a history of heart problems, who were followed for an average of 14 years.
It’s important to note that the findings show an association rather than proving that climbing stairs directly helps people live longer. Those who regularly take the stairs may be more active or have other healthy habits that contribute to their lower risk.
So, how many stairs should you climb?
Researchers don’t yet know exactly how many stairs are needed to see the greatest benefit.
One large study included in the review found that the lowest cardiovascular risk was seen among people who climbed around six flights, or roughly 60 steps, a day. Other research suggests just a few minutes of stair climbing several times a week can improve cardiorespiratory fitness and lower cholesterol.
“Some of the studies we looked at showed that the more stairs climbed, the greater the health benefits,” says study author Dr Sophie Paddock, a researcher at the University of East Anglia’s Norwich Medical School and cardiology specialist registrar at Norfolk and Norwich University Hospital. “But even small changes had a measurable impact.”
Why is climbing stairs so good for you?
Climbing stairs raises your heart rate quickly and requires your body to work against gravity, making it more vigorous than walking on flat ground. It also uses some of the body’s largest muscle groups, including the glutes, thighs and calves.
When done regularly, stair climbing improves cardiovascular fitness and supports healthy blood pressure, cholesterol and blood sugar levels – all important when it comes to heart health.
An easy way to add more movement
Unlike going to the gym or doing a workout, climbing the stairs is something you can easily incorporate in your day, whether you’re at work or out and about.
“Physical activity recommendations can sometimes feel quite structured, for example going to the gym or setting aside time specifically to exercise,” explains Professor Vassilios Vassiliou from the University of East Anglia’s Norwich Medical School. “Our findings support the idea that activity accumulated as part of everyday life may also be important.”
He added: “Taking the stairs is a practical and often overlooked way to build physical activity into daily life.”
Of course, stairs may not be suitable for everyone, particularly those with mobility issues or joint pain. But if you can comfortably manage them, Dr Paddock says even small amounts count.
“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.”
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