For millions of Europeans, the daily commute involves a choice: the lift or the stairs. New research suggests that opting for the stairs could be one of the simplest ways to protect your heart.
A comprehensive analysis led by researchers at the University of East Anglia and the Norfolk and Norwich University Hospital has found that people who regularly climb stairs are significantly less likely to die from cardiovascular disease. The study, which pooled data from nine high-quality studies involving more than 480,000 participants aged 35 to 84, with a median follow-up of 14 years, revealed that regular stair climbers had a 39% lower risk of dying from cardiovascular disease and a 24% lower risk of dying from any cause compared to those who rarely climbed stairs.
The benefits extended beyond mortality. Stair climbers were also less likely to develop major cardiovascular conditions, including heart attacks, strokes, and heart failure.
An easy win for daily activity
With over a quarter of adults worldwide failing to meet recommended physical activity levels, the findings offer a practical solution that fits into everyday routines. “Taking the stairs is a practical and often overlooked way to build physical activity into daily life,” said Vassilios Vassiliou of Norwich Medical School at the University of East Anglia.
Unlike structured exercise, stair climbing requires no special equipment or gym membership. “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,” added Sophie Paddock, also from Norwich Medical School. “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.”
The research, initially presented at a scientific congress of the European Society of Cardiology (ESC), underscores the importance of promoting everyday physical activity. The findings highlight that even small changes can have a measurable impact. “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,” Paddock said.
Just a few minutes of stair climbing several times a week can improve cardiorespiratory fitness and lower cholesterol, according to the research. This makes it an accessible option for people across Europe, from the office blocks of Frankfurt to the apartment buildings of Warsaw.
The study's authors suggest that workplaces and homes should encourage stair use as a simple public health measure. In an era where sedentary lifestyles are a growing concern, this research offers a clear, low-cost intervention. For those looking to reduce their cardiovascular risk, the message is simple: when you have the choice, take the stairs.
