A Simple Habit You Can Start Today Is Linked to a 39% Lower Risk of Death from Heart Disease

Choosing the stairs instead of the elevator could be linked to a lower risk of death from cardiovascular disease, according to an analysis of nine studies involving more than 450,000 people.

People who climbed stairs had a 39% lower risk of dying from cardiovascular disease and a 24% lower risk of death from any cause than those who did not climb stairs. The participants varied in age and were followed over extended periods.

“We found a consistent association between stair climbing and a lower risk of both cardiovascular death and overall mortality,” said cardiologist Sophie Paddock, who took part in the research.

The appeal of stair climbing is its simplicity. It requires no special equipment, gym membership or large amount of free time, and people can fit it into daily life at work, at home, in shopping centers or on the way to their apartments. Climbing forces the muscles to work harder than walking on a level surface because the body must be lifted against gravity. That increases energy demand and makes the heart work faster to supply oxygen.

The researchers could not establish how many stairs people need to climb each day to gain potential benefits. One study in the analysis suggested that several flights might be useful, while earlier research linked short bursts of stair climbing with improved fitness and some heart-health factors. The authors cautioned that the findings show an association, not proof of cause and effect. People who choose stairs may also exercise more generally or have other healthy habits. Most of the studies also relied on participants’ self-reported stair use rather than objective measurements.

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We found a consistent association between stair climbing and a lower risk of both cardiovascular death and overall mortality.