A simple daily habit may be linked to a dramatically lower risk of premature death, particularly from heart disease — no gym membership required.
People who climbed stairs had a 39% lower risk of dying from cardiovascular disease and a 24% lower risk of dying from any cause than those who didn’t, according to an analysis led by researchers at the University of East Anglia and Norfolk and Norwich University Hospital.
People who climbed the stairs were less likely to develop major cardiovascular conditions such as heart attack, stroke and heart failure, UEA further reported.
"Cardiovascular disease is the leading cause of death worldwide — with cases nearly doubling between 1990 and 2019," Vassilios Vassiliou, from UEA’s Norwich Medical School, said in a news release.
After reviewing nearly 1,900 studies, the researchers analyzed data from more than 480,000 people across nine studies, which had a median follow-up period of 14 years. The participants included healthy people and those with a history of heart problems, between the ages of 35 and 84.
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The findings show an association between stair climbing and lower mortality risk, but do not prove that taking the stairs directly causes people to live longer.
Stair climbing is a simple but powerful form of exercise because it requires the body to repeatedly work against gravity. The generally low-impact activity engages multiple muscle groups while providing both cardiovascular and strength-building benefits.
One large study included in the analysis suggested that climbing about six flights of stairs per day may offer the greatest benefit, though researchers said more work is needed to determine the optimal amount.
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"Some of the studies we looked at showed that the more stairs climbed, the greater the health benefits," said UEA’s Norwich Medical School researcher Sophie Paddock. "But even small changes had a measurable impact."
According to Vassiliou, more than a quarter of adults worldwide fail to meet recommended activity levels. A sedentary lifestyle, smoking, poor dietary habits and obesity all contribute to cardiovascular disease.
Climbing stairs is a cost-free form of exercise people can fit into their day at home, work and in public places and is a good option for people who don't have much time or easy access to exercise, the researchers said.
"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," Paddock said.
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The researchers cautioned that stair climbing may not be appropriate for everyone, particularly people with mobility issues or joint conditions.
They published their findings in the American Journal of Cardiovascular Drugs.