Daily Stair Climbing May Lower Heart Attack, Stroke Risk, Experts Say

Regularly climbing at least 50 stair steps each day may significantly lower the risk of cardiovascular disease by up to 20 percent, according to a study published in the journal Atherosclerosis.

The study found that individuals who climbed approximately five flights of stairs daily were less likely to develop cardiovascular conditions such as heart attacks, strokes, and blood clots than those who did not climb stairs regularly.

Researchers explained that stair climbing is a vigorous form of physical activity that requires the body to work against gravity, thereby engaging more muscle groups and expending more energy than walking on level ground.

This increased physical demand is believed to contribute to improved cardiovascular health.
The research, conducted using data from 458,860 adults enrolled in the UK Biobank, examined participants’ stair-climbing habits, lifestyle, and sociodemographic characteristics.

Participants were followed for an average of 12.5 years to determine the incidence of atherosclerotic cardiovascular disease (ASCVD), including coronary artery disease, ischemic stroke, and other acute cardiovascular events.

To assess the relationship between stair climbing and heart health, researchers classified participants based on the number of staircases they climbed daily, assuming each staircase contained an average of 10 steps.

The findings revealed that individuals who climbed at least 50 steps daily experienced the greatest reduction in cardiovascular risk.
The study also showed that while the protective effect of stair climbing was strongest among individuals without a genetic predisposition to cardiovascular disease, regular stair climbing also helped reduce the risk among those with pre-existing genetic susceptibility.

According to the study’s corresponding author, Dr. Lu Qi, Director of the Obesity Research Center at Tulane University, stair climbing offers multiple health benefits by addressing several major risk factors associated with heart disease.
He explained that regular stair climbing helps lower body weight, improves metabolic health, reduces inflammation, and decreases the likelihood of developing conditions such as diabetes, all of which contribute to better cardiovascular outcomes.

Medical experts not involved in the study also emphasized the effectiveness of stair climbing as a form of aerobic exercise. Dr. Cheng-Han Chen, Medical Director of the Structural Heart Program at Saddleback Medical Center, noted that climbing stairs is considerably more demanding than walking on flat ground because it requires the body to move upward against gravity.

He explained that stair climbing strengthens the muscles of the legs, core, and lower back while significantly increasing energy expenditure. According to him, climbing stairs can provide approximately three times the exercise intensity of walking on level ground over the same period, with faster climbing producing even greater cardiovascular benefits.

Despite these findings, experts cautioned that stair climbing may not be suitable for everyone, particularly older adults and individuals with joint problems or mobility limitations. They stressed that while stair climbing offers substantial health benefits, any form of regular physical activity is preferable to a sedentary lifestyle.

“Even walking on level ground is beneficial,” Dr. Chen noted, adding that individuals should choose forms of exercise appropriate to their physical abilities rather than avoiding exercise altogether.

Cardiovascular disease remains one of the leading causes of death worldwide. According to data cited in the study, approximately 24 million adults in the United States were living with atherosclerotic cardiovascular disease in 2019. The U.S. Centers for Disease Control and Prevention (CDC) also reported that cardiovascular disease accounted for nearly one in every five deaths in 2021.

Researchers concluded that incorporating stair climbing into daily routines represents a simple, accessible, and cost-effective strategy for improving cardiovascular health and reducing the long-term risk of heart disease. They, however, advised that individuals with underlying medical conditions should seek professional medical guidance before engaging in vigorous physical activity.