- Stair climbing is free, requires no equipment and can be integrated into daily routines at home, work or in public.
- A new study suggests climbing about six flights of stairs a day may offer the most health benefit.
- Proper technique matters: Lean slightly forward going up and control your descent going down.
Given a choice between stairs and an escalator or elevator, take the stairs.
Think of it as a vertical fountain of health. An analysis of studies pooling data from 480,000 participants found that regular stair climbers were significantly less apt to die from cardiovascular disease and significantly less likely to die from any cause, compared to those who skip the stairs in favor of other modes of upward mobility.
The stair climbers had less risk of heart attack, stroke or heart failure, among other benefits, according to the findings, published in the American Journal of Cardiovascular Drugs. The researchers from the University of East Anglia and the Norfolk and Norwich University Hospital found strong evidence that choosing to take the stairs can extend life.
Frequent stair users were 39% less likely to die from heart-related causes and 24% less likely to die from any cause compared to those who climbed stairs less often, according to a Science Daily news release on the findings.
“Cardiovascular disease is the leading cause of death worldwide — with cases nearly doubling between 1990 and 2019. But it is largely preventable through a healthy lifestyle — including regular physical activity, a heart-healthy diet, not smoking, maintaining a healthy weight and managing blood pressure, cholesterol and diabetes,” said Vassilios Vassiliou from the university’s Norwich Medical School.
He called taking the stairs a “practical and often overlooked way to build physical activity into daily life.”
About the study
The researchers looked at just under 1,900 studies before narrowing the analysis down to nine high-quality studies that between them included the more than 480,000 participants, who were followed for an average of 14 years.
Per the release, both healthy participants and those diagnosed with heart problems were included. They ranged in age from 35 to 84 and just over half were women.
The study showed a “consistent association between stair climbing and lower risk of both cardiovascular death and overall mortality,” according to Dr. Sophie Paddock, also from the Norwich Medical School.
“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. It’s a good option for people who don’t have much time or easy access to exercise,” she said.
She added, “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.”
One of the large cohort studies included in the analysis suggested that climbing about six flights of stairs a day might be the sweet spot with the greatest benefit. But the researchers said more work is needed to determine what would be the “ideal dose.”
While it appears that more is better, “even small changes had a measurable impact,” per Paddock.
Benefits and a bit of advice
Henry Ford Health uses words like “accessible,” “powerful” and “free” to describe the benefits of stair climbing, which works by elevating the heart rate.
Among other benefits, that article credits stair climbing with improving heart function; reducing the risk of 40 chronic diseases including not just heart disease, but obesity and certain cancers; better brain health and mood; and injury prevention.
There’s also a bit of advice that includes “starting low and small,” not overdoing and gradually increasing.
Not everyone can climb stairs, the research team from East Anglia acknowledged. It might not be appropriate or even doable for people with limited mobility or joint limitations.
Researchers hope future studies include wearable technology to track physical activity and help determine how many stairs should be recommended.
It appears that not all stair climbing is equal in benefits or safety. There’s a proper way to do it.
In a YouTube video, physiotherapist Shrey Vazir said the proper technique involved leaning forward a bit so that your center of gravity sits over your toes, making your momentum safe. When you go downstairs, protect your knees by lowering yourself slowly to control your descent. Folks who are unsteady or have balance issues should always take advantage of the handrail, if one’s available.
In a different YouTube video, Dr. Jeffrey Peng offers advice on three exercises that will help older people climb stairs easily. His focus is on strengthening the right muscles in order to support knees and improve stability.
The exercises he recommends and demonstrates include a chair squat, a standing calf raise and a step-up exercise.