No accessories and free: the simple habit that can extend your life
A review of nearly 1,900 studies and data analysis of more than 480,000 people showed: one simple daily activity that you can do at home, at work, and in public places can significantly reduce the risk of cardiovascular disease.
One simple daily habit may be linked to a significantly lower risk of premature death, especially from heart disease—and you don't even need a gym membership. People who climb stairs regularly have a 39% lower risk of dying from cardiovascular disease and a 24% lower risk of dying from any cause compared to those who do not, according to an analysis by researchers from the University of East Anglia and the Norfolk and Norwich University Hospital. Regular stair climbing also lowers the risk of developing serious conditions such as heart attack, stroke, and heart failure.
"Cardiovascular disease is the leading cause of death globally, with the number of cases nearly doubling between 1990 and 2019," said Vassilios Vassiliou of UEA's Norwich Medical School.
After reviewing nearly 1,900 studies, the researchers analyzed data from more than 480,000 people in nine studies, with a median follow-up period of 14 years. Participants aged 35 to 84 included both healthy individuals and those with a history of heart problems. The findings show a link between stair climbing and a lower risk of mortality, though they do not prove a direct causal relationship.
Stair climbing is an effective form of physical activity that requires the body to work against gravity. This activity engages multiple muscle groups while providing cardiovascular benefits and building strength.
One large study included in the analysis suggested that climbing about six flights of stairs a day might offer the greatest benefit, although researchers noted that more work is needed to determine the optimal amount.
"Some of the studies we looked at showed that the more stairs you climb, the greater the health benefits. But even small changes had a measurable impact," said Sophie Paddock, a researcher at UEA's Norwich Medical School.
According to Vassiliou, more than a quarter of adults worldwide do not meet the recommended level of physical activity. A sedentary lifestyle, smoking, poor diet, and obesity remain primary contributors to cardiovascular disease.
Stair climbing is a free type of physical activity that is easy to incorporate into daily life. It is an optimal option for those with limited time or no easy access to exercise facilities.
"Even short bursts of physical activity have health impacts, and short bursts of stair climbing should be an achievable target for everyone," added Paddock.
However, the researchers warned that stair climbing may not be suitable for everyone, especially people with mobility issues or joint problems.
