Choosing the stairs over the elevator may do more than add a little exercise to your day, according to recent analysis.

New research suggests regular stair climbing is associated with a substantially lower risk of cardiovascular death and death from any cause.

People who regularly climbed stairs had a 39% lower risk of dying from cardiovascular disease and a 24% lower risk of dying from any cause compared with those who climbed stairs less often, according to researchers from the University of East Anglia and Norfolk and Norwich University Hospital.

Stair climbing was also associated with lower risks of major cardiovascular conditions, including heart attack, stroke and heart failure.

The findings, published Aug. 13 in the American Journal of Cardiovascular Drugs, add to evidence that even brief periods of physical activity incorporated into everyday routines may benefit heart health, the research team states.

What the analysis found

Researchers looked at nearly 1,900 studies on stair climbing and heart health. They ultimately analyzed nine studies involving more than 480,000 people.

Participants’ ages ranged from 35 to 84, with 53% of those studied being women. The studies included both healthy people and those with a history of heart problems, and participants were followed for an average of 14 years.

The researchers noted that the findings demonstrate an association, rather than proving that stair climbing itself causes people to live longer.

How many stairs should you climb?

Researchers don’t yet know exactly how many stairs people need to climb to get the most health benefits.

One large study included in the analysis suggested that climbing about six flights of stairs per day may provide the greatest benefit. Other research cited by the team found that just a few minutes of stair climbing several times a week can improve cardiorespiratory fitness and lower cholesterol.

Dr. Sophie Paddock, a researcher at the University of East Anglia’s Norwich Medical School and a cardiology specialist registrar at Norfolk and Norwich University Hospital, said some studies found greater benefits among people who climbed more stairs; however, even smaller changes were associated with measurable benefits.

A simple way to get moving

Vassilios Vassiliou, a clinical professor at the University of East Anglia’s Norwich Medical School, said cardiovascular disease is largely preventable through healthy lifestyle choices, including regular physical activity, a heart-healthy diet, not smoking and managing blood pressure, cholesterol and diabetes.

The researchers said taking the stairs can provide a practical way to incorporate more activity into daily life, particularly for people who have limited time or access to traditional exercise.

Still, stair climbing may not be appropriate for everyone, particularly people with mobility limitations or joint conditions, researchers suggest. Future research involving wearable technology could help determine how much stair climbing is needed for the greatest health benefit.

Reporter Anthony Thompson can be reached at ajthompson@usatodayco.com or on X @athompsonUSAT