When Jamie Morris, 42, climbs the stairs at work instead of waiting for the elevator, he might be adding years to his life. According to new research from the University of East Anglia and the Norfolk and Norwich University Hospital, people who regularly take the stairs are 39% less likely to die from heart disease and 24% less likely to die from any cause compared with those who rarely climb stairs.
The study, published in the American Journal of Cardiovascular Drugs, reviewed nearly 1,900 studies and analyzed data from more than 480,000 participants across nine high-quality studies spanning 14 years. Participants ranged in age from 35 to 84, and just over half were women. Some participants were healthy, while others had a history of heart problems.
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 he noted that the condition is largely preventable through healthy lifestyle choices, including regular physical activity.
"Taking the stairs is a practical and often overlooked way to build physical activity into daily life," Vassiliou said. "We wanted to better understand how this everyday activity could have life-saving potential."
Dr. Sophie Paddock, a cardiology specialist registrar at the Norfolk and Norwich University Hospital, said the findings show a consistent link between stair climbing and lower risk of both heart-related death and death from any cause. One large study included in the analysis found that climbing around six flights of stairs per day may deliver the greatest benefit.
"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," Paddock said. "It's a good option for people who don't have much time or easy access to exercise."
Previous research cited in the study showed that just a few minutes of stair climbing several times per week can improve heart fitness and lower cholesterol. The researchers also found that the more stairs people climbed, the greater the health benefits, but even small changes had a measurable impact.
More than a quarter of adults worldwide fail to meet recommended physical activity levels, according to the study. Vassiliou said encouraging people to take stairs in workplaces, public buildings and homes could form part of a broader strategy to reduce heart disease at the population level.
The researchers cautioned that stair climbing may not be suitable for everyone, particularly those with mobility issues or joint conditions. They also said more research using wearable devices could help determine the optimal amount of stair climbing for health benefits.
But for most people, the message is simple: when given the choice between stairs and an elevator, choose the stairs. It might just save your life.