The simple habit that dramatically lowers the risk of death from heart disease
A study involving over 480,000 people found that those who climbed stairs regularly had a 39% lower risk of death from cardiovascular disease and a 24% lower risk of death from any cause. Dr. Maali Abu Omar, a pediatric cardiology specialist at Emek Medical Center, notes: 'Even a simple action like replacing the elevator with stairs can benefit heart health, and it costs nothing.'
Climbing stairs is a simple physical activity that can be integrated into daily routines at home, at work, or in public spaces without the need for a gym membership or special equipment. A recent systematic review and meta-analysis, published in the American Journal of Cardiovascular Drugs, highlights the link between this daily habit and a lower risk of mortality.
Researchers from the University of East Anglia and the Norfolk and Norwich University Hospital analyzed data from over 480,000 participants. The study found that individuals who climbed stairs had a 39% lower risk of death from cardiovascular disease and a 24% lower risk of death from all causes compared to those who did not. Furthermore, the habit was linked to a reduced risk of serious conditions such as heart attacks, strokes, and heart failure.
Scientific Insights
Dr. Maali Abu Omar, a pediatric cardiology specialist at Emek Medical Center (Clalit Group), explains that the team reviewed medical databases PubMed and Embase up to April 2025. The final analysis included nine studies with 480,479 participants aged 35 to 84, with a median follow-up period of 14 years.
The primary analysis of cardiovascular mortality, based on five studies involving 455,619 people, showed a statistically significant 39% reduction in risk (p=0.0002). A 24% reduction in all-cause mortality was also observed (p=0.01).
Practical Benefits
'Many people think that exercising requires time and money, but even a simple action like replacing the elevator with stairs can benefit heart health, and it costs nothing,' says Dr. Abu Omar. Vassilios Vassiliou of the Norwich Medical School notes that cardiovascular disease remains the leading cause of death globally, with cases nearly doubling between 1990 and 2019. Given that over a quarter of the world's adults are sedentary, this habit is a vital intervention.
While an optimal number of stairs has not been strictly defined, one of the largest studies included in the analysis suggested that climbing about six flights of stairs per day may provide the greatest benefit. Researcher Sophie Paddock adds, 'Some studies showed that the more stairs you climb, the greater the health benefit, but even small changes had a measurable effect.'
Important Considerations
Stair climbing engages multiple muscle groups and strengthens the cardiovascular system by working against gravity. It is a convenient option for those without time for structured workouts. However, researchers emphasize that these findings indicate a correlation rather than a direct causal link, and they caution that stair climbing may not be suitable for everyone, particularly those with joint issues or mobility difficulties.
