A new systematic review and meta-analysis suggests routinely taking stairs is linked with better heart health and lower risk of early death. Published August 13 in the American Journal of Cardiovascular Drugs, the analysis pooled nine studies that together included nearly half a million adults aged about 35 to 84, some healthy and others with prior heart disease or peripheral artery disease.
Key findings
– In five studies that were combined to examine mortality (455,619 participants), stair climbing was associated with a 39% lower risk of cardiovascular death and a 24% lower risk of death from any cause.
– Several studies also reported lower rates of heart attack, stroke, and heart failure among people who climbed stairs, though differences in study methods meant researchers could not calculate a single overall risk reduction for these conditions.
What the results mean
These are associations, not proof of causation. The studies measured stair use in different ways (for example, number of flights climbed versus whether someone can climb without stopping), and factors such as overall physical activity, diet, and other health behaviors may also explain some of the advantage. Still, clinicians not involved in the review called the results notable — one cardiologist compared the effect size to what would be expected from a powerful preventive medication.
How stair climbing helps
Climbing stairs is a relatively intense, time-efficient activity that raises heart rate, increases energy expenditure, and challenges the cardiovascular and respiratory systems. Over time it can lower blood pressure, improve cholesterol, support weight management, boost cardiorespiratory fitness, and build lower-body strength—mechanisms that likely contribute to lower cardiovascular risk.
How much is enough?
Research has not established a precise daily target. A 2023 study included in the review found the lowest cardiovascular risk among people who climbed about six flights (roughly 60 steps) per day, with no clear additional benefit above that level. Separate research has also shown that very brief, vigorous bursts of activity—around 4–5 minutes per day of repeated intense movement like rapid walking or stair climbing—were linked to significantly lower cardiovascular and all-cause mortality in previously inactive adults.
Practical advice
– Start gradually, especially if you are not used to exercise or have health issues.
– Look for small opportunities: take the stairs instead of elevators or escalators, split stair climbing into short bouts, or use stairs as part of a daily routine.
– If stairs aren’t accessible or safe for you, other activities that elevate the heart rate for short periods can offer similar benefits.
– Aim to meet general physical activity guidelines (for most adults: at least 150 minutes of moderate or 75 minutes of vigorous activity per week, plus muscle-strengthening activities twice weekly).
Takeaway
The evidence suggests stair climbing is an effective, low-cost way to increase daily activity and may be linked with substantially lower risk of cardiovascular death. While more research is needed to confirm cause and define optimal dose, incorporating short, repeated bouts of stair climbing into daily life is a simple, practical strategy to support heart health for many people.
