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Here’s another reason to take the stairs.

Reviewed by Dietitian Madeline Peck, RDN, CDN

Key Points

• Regular stair climbing may lower cardiovascular death risk by 39%, per a new study.
• Climbing six flights daily could maximize heart health benefits, researchers suggest.
• Stair climbing is often free and counts as moderate-to-vigorous activity.

When it comes to lowering your risk of cardiovascular events, many habits can help you along the way. Research has suggested that regularly brushing your teeth, eating plenty of plant-based foods and exercising regularly can all help you support your heart health.And as one new study suggests, one particular habit could help you more than you realize.

A recent meta-analysis published in the American Journal of Cardiovascular Drugs looked at data from nine studies of more than 480,000 adults and found that regular stair climbers were 39% less likely to die from cardiovascular disease and 24% less likely to die from any cause over a median follow-up of 14 years, compared to those who climbed stairs less often.

Stair climbing was also associated with a lower likelihood of developing heart attack, stroke and heart failure. Let’s break down what the researchers found.

How Was the Study Conducted?

Researchers in the U.K. conducted a systematic review and meta-analysis, searching PubMed and Embase databases for all available studies examining stair climbing and cardiovascular outcomes. Nine studies met their inclusion criteria, collectively covering 480,479 participants between the ages of 35 and 84, with a median follow-up of 14 years. Just over half of participants were female.

The cardiovascular and all-cause mortality analysis used data from five of those nine studies, totaling 455,619 participants. The remaining studies contributed data on cardiovascular disease incidence, which included heart attack, stroke and heart failure, but differences in how outcomes were measured across those studies meant they couldn’t be combined into a single pooled estimate.

Measurements of stair climbing varied across the studies. Some asked participants to rate their ability to climb several flights of stairs without resting, while others asked how many flights they climbed over a given time period. All studies relied on self-reported data.

What Did the Study Find?

The researchers found that stair climbing was associated with a relative risk of 0.61 for cardiovascular mortality, meaning that regular stair climbers had a 39% lower risk of dying from cardiovascular disease. They also found a relative risk of 0.76 for all-cause mortality, or a 24% lower risk of dying from any cause.

Four of the five studies that examined cardiovascular disease also found positive associations between stair climbing and lower rates of heart attack, stroke and heart failure.

Two of the studies looked at whether climbing stairs more often resulted in more health benefits, and both found that higher stair volumes were associated with lower all-cause mortality. One of those studies was the largest in the analysis and it identified a possible ceiling effect, with the maximum benefit appearing to plateau at around six flights of stairs per day, or roughly 60 steps, with no additional reduction in risk beyond that threshold.

Limitations

All nine studies included in the analysis were observational, which means the findings suggest only an association, not proof that stair climbing directly causes a reduction in heart disease risk or mortality.

One caveat to note is that people who are already experiencing severe heart disease may stop climbing stairs years before they die, which could make the group labeled “stair climbers” appear healthier simply because they were already well enough to climb stairs in the first place. The researchers acknowledge this as a key limitation of the available literature.

Additionally, people who habitually take the stairs may have other heart-healthy lifestyle behaviors that could account for their better heart health.

How Does This Apply to Real Life?

Even accounting for those limitations, the consistency of the association across nine studies and nearly half a million people is notable. Stair climbing counts as moderate-to-vigorous physical activity—it requires roughly 9.6 times the energy expenditure of sitting—and the researchers note that it has been linked in other research to improvements in cardiorespiratory fitness, blood pressure, LDL cholesterol and insulin sensitivity.

“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,” said lead author Sophie Paddock, M.B., B.S.a cardiology specialist registrar at Norfolk and Norwich University Hospital, in a media statement. “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.”

However, stair climbing isn’t necessarily the best option for everyone. Those with osteoarthritis or poor mobility may increase their injury risk from climbing stairs repeatedly, and the studies reviewed here did not assess those risks. Before starting any new physical activity routine, speak with your doctor if you have existing health conditions.

Our Expert Take

A new meta-analysis published in the American Journal of Cardiovascular Drugs found that regular stair climbing was associated with a 39% lower risk of cardiovascular death and a 24% lower risk of all-cause mortality across nine studies and more than 480,000 adults. While all included studies were observational, the consistency of the findings across nearly half a million people is hard to ignore. Stair climbing is free, requires no equipment and is an excellent way to increase your physical activity and support your heart health.