Taking the stairs can reduce your risk of an early death

Researchers found that regular stair climbing can be a simple and effective way to improve heart health and lower the risk of heart attacks, heart failure, and strokes.

The study was carried out by experts at the University of East Anglia (UEA) and Norfolk and Norwich University Hospital (NNUH), who analysed data from five studies involving more than 450,000 participants.

How to live longer

Choosing the stairs is 'practical and often overlooked way' to add exercise to daily routine

Researchers said choosing the stairs over escalators or lifts is a “practical and often overlooked way” to incorporate exercise into daily life, and could help people who do not have time for the gym.

The research, published in the American Journal of Cardiovascular Drugs, found people who regularly climbed stairs were 39% less likely to die from heart problems and 24% less likely to die from any cause compared with those who did not use the stairs as often.

Dr Sophie Paddock, of the UEA’s Norwich Medical School and a cardiology specialist registrar at NNUH, said: "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.

"So if you have the choice of taking the stairs or the lift, go for the stairs as it will help your heart.

"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."

Climbing just six flights of stairs (the equivalent of 60 steps) could be beneficial.

How many steps should you do daily?

Professor Vassilios Vassiliou, of the UEA’s Norwich Medical School, said: "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.

"Taking the stairs is a practical and often overlooked way to build physical activity into daily life."

Juliet Bouverie, chief executive of the Stroke Association, said: "In the UK, every five minutes someone has a stroke and it is the fourth most common cause of death.

"For those who survive, many are left unable to move, see, speak, or even swallow.

"This research adds to our growing understanding of the link between physical health and stroke risk.

Recommended reading:

• Parasite causing explosive diarrhoea arrives in UK from holiday hotspot
• Government announces crackdown on betting and vape shops to revitalise high streets
• 6 airports closed with all flights suspended due to damage from 'rare' earthquake

"It is encouraging that something as simple as taking the stairs could reduce the risk of early death and may also be linked to fewer cardiovascular health problems, including strokes.

"We continue to remind people that as a preventative measure, exercise alongside a healthy diet, not smoking and monitoring alcohol intake can minimise the chances of having a stroke.

"Regularly monitoring blood pressure, the single biggest risk factor for stroke, is also important."

Do you regularly take the stairs over an escalator or lift? Let us know in the poll above or in the comments below.