Looking for a simple way to improve your heart health and even extend your life? According to new research from the United Kingdom, one of the easiest lifestyle changes you can make is choosing the stairs over the elevator or escalator.

The study, presented at the ESC Preventive Cardiology 2024, a scientific congress of the European Society of Cardiology (ESC), found that individuals who regularly climbed stairs had a significantly lower risk of dying from cardiovascular disease and from any cause compared with those who consistently skipped them.

“If you have the choice of taking the stairs or the lift [elevator], go for the stairs, as it will help your heart,” explained study author Dr. Sophie Paddock, MBBS, of the Norwich University Hospital Foundation Trust and the University of East Anglia. “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.”

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Why Small Activities Matter for Heart Health

This new research reinforces a major shift in the way experts view physical activity. In the past, U.S. guidelines (before 2018) recommended that exercise sessions had to last at least 10 minutes to count toward the weekly goal of 150–300 minutes of moderate activity or 75–100 minutes of vigorous activity.

But the 2018 update to the physical activity guidelines changed that perspective entirely. Now, any form of movement — even short and simple activities such as a brisk walk across a parking lot, carrying groceries upstairs, or vacuuming your living room — can contribute toward your weekly activity total. The idea is that “movement snacks,” small pieces of activity sprinkled throughout the day, can add up to meaningful benefits for heart health.

Yet despite the evidence, most adults still fall short. In the United States, only about 1 in 4 adults achieves the recommended weekly exercise targets. This lack of movement has serious implications, given that heart disease remains the leading cause of death worldwide.

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The Impact of Stair Climbing: Up to 39% Reduction in Death Risk

To measure whether stair climbing could really make a difference, researchers conducted a meta-analysis — a review that combines the best available data from multiple studies. They looked at nine studies covering nearly half a million people aged 35 to 84, including both healthy individuals and those with a history of cardiovascular conditions such as heart attacks or peripheral arterial disease.

The results were striking:

• Stair climbing was associated with a 24% lower risk of death from any cause.

• It was also linked to a 39% lower risk of dying specifically from heart disease.

• In addition, stair use reduced the likelihood of developing major cardiovascular events such as heart attacks, strokes, and heart failure.

Dr. Paddock emphasized that these findings suggest stair climbing can be a powerful protective habit.

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Do Stair Climbers Already Live Healthier Lives?

Of course, one important question remains: Are the benefits solely due to stair climbing, or do they reflect the fact that people who choose stairs also tend to eat better, exercise more, or live healthier overall?

Paddock acknowledged the possibility but pointed out that many of the studies included in the analysis already controlled for such factors. Still, she stressed the importance of future research: “It will be essential to objectively measure the optimum quantity and intensity of stair climbing to better understand its unique effects on cardiovascular health.”

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How Many Flights Do You Need to Climb?

So how much stair climbing is enough? While the analysis suggested that the more stairs climbed, the greater the benefit, the exact “dose” has yet to be confirmed.

A previous 2023 study indicated that climbing at least five flights of stairs a day — roughly 50 to 60 steps — could reduce the risk of cardiovascular disease by about 20%. Dr. Laxmi Mehta, a cardiologist at The Ohio State University’s Wexner Medical Center (who was not involved in the current study), explained that stair climbing can be an efficient, high-intensity form of exercise that improves heart fitness and cholesterol levels — and importantly, requires no special equipment, gym membership, or extra time.

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When Stair Climbing May Not Be Safe

While most people can benefit from adding more stair climbing into their routine, Dr. Mehta cautioned that some medical conditions could make it unsafe. These include:

• Severe heart valve disease

• Advanced heart failure

• Serious lung conditions

• Debilitating joint or mobility issues

“If someone is unsure about the safety of stair climbing, they should speak with their physician before making it part of their daily exercise,” she advised.

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Getting Started: One Flight at a Time

For those new to exercise or struggling with fitness, the idea of climbing five flights might sound daunting. But Dr. Mehta recommends starting small. “Begin with one or two flights and build from there,” she said. “We still don’t know the exact number of stairs needed for maximum protection, but even modest amounts can help.”

And what if you feel completely breathless after a flight or two? That’s something worth checking with your healthcare provider. In some cases, breathlessness could signal serious underlying conditions such as uncontrolled high blood pressure, coronary artery disease, heart failure, or chronic obstructive pulmonary disease (COPD).

But not all cases are cause for alarm. Sometimes being winded is simply the result of weight gain, deconditioning, or lack of regular exercise — in which case your endurance can improve over time as you practice.

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The Bottom Line

Whether at work, at home, or even in a shopping mall, choosing the stairs could be one of the simplest ways to add years to your life. The evidence shows that short, regular bursts of stair climbing contribute meaningfully to cardiovascular health, lower the risk of early death, and help build endurance over time.

So next time you’re faced with the choice between the elevator and the staircase, remember: every step up may be a step toward a healthier, longer life.