Beyond 10,000 Steps: How Walking Pace and Stair Climbing Reduce Death Risk

Choosing to take the stairs instead of the elevator is associated with a 39 percent lower risk of cardiovascular death and a 24 percent lower risk of death from any cause, according to a systematic review and meta-analysis published on August 13 in the American Journal of Cardiovascular Drugs.

The research, which examined nine studies involving nearly half a million adults, adds to ongoing scientific discussions about how short bursts of everyday physical activity impact long-term health outcomes. Researchers analyzed outcomes including heart attack, stroke, and heart failure alongside mortality risks. While the findings point to substantial risk reductions, study authors noted that the data demonstrates an association rather than a direct cause-and-effect relationship.

Cardiovascular Benefits and Mortality Reductions

To evaluate the risk of death specifically, researchers combined data from five studies comprising 455,619 participants. Beyond the 39 percent reduction in cardiovascular death and the 24 percent decrease in all-cause mortality, investigators looked at individual cardiac conditions. Although several studies indicated a lower risk of heart attack, stroke, and heart failure among regular stair climbers, variations in how the studies were designed prevented an overall aggregate percentage for those specific conditions.

Medical professionals unconnected to the research emphasized the potency of stair climbing as an accessible form of exercise.

Everyone would be waiting in line for a medication if it were claimed to diminish your chance of developing heart disease by a third. Stair climbing acts as that exact medicine, yet nobody is eager to use the stairs.

Kaustubh Dabhadkar

Dabhadkar serves as a board-certified preventive cardiologist at Novant Health and a medical advisor to Veevo Health.

Mechanisms of Stair Climbing Exercise

Stair climbing delivers a relatively intense form of physical activity in a compressed time frame. The movement forces the body to work directly against gravity, elevating the heart rate and increasing both energy expenditure and cardiorespiratory demand. Paul Drury, a board-certified cardiologist and associate medical director of electrophysiology at MemorialCare Saddleback Medical Center in Laguna Hills, California, noted that the physiological advantages mirror those gained from other structured workouts.

Physical activity achieves this decrease by assisting in the reduction of blood pressure, the enhancement of cholesterol levels, and the facilitation of weight loss.

Paul Drury

Depending on an individual’s pace and baseline fitness level, stair climbing functions as a moderate-to-vigorous physical activity. This intensity allows it to contribute effectively toward meeting broader weekly fitness targets, such as the Centers for Disease Control and Prevention recommendation that adults secure at least 150 minutes of moderate-intensity activity each week.

Study Limitations and Unresolved Variables

Despite the favorable associations, the authors of the American Journal of Cardiovascular Drugs review pointed out notable limitations in the underlying data. Measurements of stair climbing varied significantly across the evaluated literature. Some studies tracked the total number of flights climbed daily, while others assessed whether participants could ascend stairs continuously without stopping.

Furthermore, researchers have not yet established a specific dosage or minimum threshold for how much stair climbing is required to secure these health advantages. Confounding lifestyle factors, including overall physical activity levels and broader health behaviors among participants, could also have influenced the observed reductions in cardiovascular risk. Consequently, while the findings support stair climbing as a valuable component of an active lifestyle, further investigation is needed to confirm direct causation.