Climbing Stairs Daily Slashes Death Risk By Up To 40 Percent

Experts have identified a simple way to slash the risk of early death by as much as 40 per cent: take the stairs. A major study reveals this habit could extend life and strengthen the heart. Researchers analyzed data from nearly half a million participants to reach these conclusions. Scientists at the University of East Anglia discovered that short bursts of activity lower the chance of dying from any cause by 24 per cent. The same effort also drops the likelihood of succumbing to heart disease by 39 per cent. Six flights of stairs daily may offer the greatest benefit for public health.

Experts warn that climbing any amount of stairs brings meaningful benefits for heart health. They urge patients to skip lifts or escalators and choose the stairs instead. This simple shift tackles rising levels of cardiovascular disease, which remains the leading cause of death in the UK. Every single year, these conditions claim around 170,000 lives. The illness refers specifically to diseases affecting the heart and blood vessels.

Prof Vassilios Vassiliou, a cardiovascular medicine expert at the University of East Anglia and the study's lead author, insists the disease is largely preventable through a healthy lifestyle. Regular exercise sits right at the center of that advice. 'Taking the stairs is a practical and often overlooked way to build physical activity into daily life,' says Prof Vassiliou. Climbing stairs instead of using the lift could cut the risk of early death by nearly 40 per cent. The team wanted to better understand how this everyday activity holds life-saving potential.

The study published in the American Journal of Cardiovascular Drugs analyzed data from nine studies involving more than 480,000 participants over a 14-year period. Researchers included both healthy individuals and those with a history of heart problems. Participants ranged in age between 35 and 84 years old. The findings showed that taking the stairs reduced the risk of premature death from all causes. It also linked stair climbing to a lower risk of heart disease, heart attack, and stroke.

Experts say this short burst of activity has such a profound impact because too many Britons get little-to-no exercise. Physical inactivity accounts for around one in six deaths in the UK according to the Office for Health Improvement and Disparities. Unlike going to the gym or doing a workout, climbing stairs fits easily into your day at home, at work, or when you are out. Dr Sophie Paddock, a cardiologist at the Norfolk and Norwich University Hospital, calls it a good option for people who lack time or easy access to exercise. Even brief bursts of physical activity have beneficial health impacts. Short bouts of stair climbing should be an achievable target to integrate into daily routines.

One study included in the review suggested that climbing around six flights of stairs per day may deliver the greatest benefit. Researchers say the optimal dose requires further investigation, yet even small changes had a measurable impact. This news arrives as the number of young people hitting NHS exercise guidelines in England continues to plummet. Many spend between six and 10 hours a day sitting and engaging in sedentary behaviors at work and then at home. The NHS says adults should aim for at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity such as hiking, jogging, or playing tennis.

Earlier this month, research found that reducing vigorous exercise by just a few minutes a day raises the risk of cancer by 15 per cent according to experts at University College London. Choosing to take the lift instead of climbing stairs could prove deadly. Another 2026 study found that every additional hour spent sitting down may raise the risk of developing and dying from a number of cancers. The team at the University of East Anglia concluded: 'With more than a quarter of adults worldwide failing to meet recommended activity levels, choosing to take the stairs offers a realistic, scalable intervention.' Encouraging people to take the stairs in workplaces, public buildings, and homes could form part of a wider strategy to reduce cardiovascular disease at the population level.