How stair climbing boosts heart health and longevity

When it comes to boosting heart health and increasing longevity, there’s a simple and accessible activity that may surprise you: climbing stairs [1]. 

While we usually associate rigorous workouts or complex exercise routines with these goals, research suggests that something as straightforward as stair climbing can offer significant benefits.

A new meta-analysis presented at a European Society of Cardiology conference finds that people in the habit of climbing stairs had about a 39% lower likelihood of death from heart disease than those who didn’t climb stairs. They also had a lower risk of heart attacks and strokes.

Even climbing just a few flights of stairs daily was associated with measurable benefits for heart health and overall lifespan.

So, why is stair climbing so effective? One reason is that it provides a cardiovascular workout without special equipment or gym memberships.

When you climb stairs, you engage large muscle groups in your legs, which requires your heart to work harder to pump blood throughout your body. This increased heart rate and oxygen consumption improve cardiovascular fitness over time [2].

Additionally, stair climbing offers a weight-bearing exercise essential for maintaining bone density and muscle strength, particularly as we age. By bearing your body weight with each step, you stimulate bone growth and strengthen muscles, helping to prevent osteoporosis and reduce the risk of falls and fractures [3].

Also, stair climbing can easily be incorporated into daily life, making it a practical and sustainable exercise option for people of all ages and fitness levels. Opportunities to take the stairs are often readily available at home, work or public spaces.

Choosing stairs over elevators or escalators whenever possible can accumulate significant health benefits over time.

Of course, like any form of physical activity, consistency is critical to reaping the rewards of stair climbing. Aim to incorporate it into your daily routine by setting achievable goals, such as climbing a certain number of flights daily or gradually increasing your stair climbing frequency over time.

In addition to its physical benefits, stair climbing can positively affect mental wellbeing. The sense of accomplishment and increased energy levels from regular exercise can boost mood and reduce stress, further contributing to overall health and longevity.

The simple act of climbing stairs holds remarkable potential for improving heart health and increasing lifespan. By integrating this accessible and effective form of exercise into your daily routine, you can take proactive steps towards a healthier, more vibrant future.


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