We’ve previously cited expert advice about the value of stair climbing as a way to sneak in exercise without really trying. Now comes new research presented at the 2024 European Preventive Cardiology Conference that provides further evidence of the value of stair climbing, as a way to lower your risk of dying from any cause, but particularly due to cardiovascular disease. So grab your stair rail and let’s look at the research.

Researchers from the UK conducted a meta-analysis of 9 previous studies on the health benefits of stair climbing. They found that such an activity could profoundly affect both longevity and cardiovascular health. In fact, according to their analysis, climbing stairs was associated with a 24% lower risk of dying from any cause and an impressive 39% lower risk of dying from cardiovascular disease. This follows the results of a previous study released last fall from Tulane University and published in the journal Atherosclerosis which analyzed data from more than 450,000 adults and found that climbing more than 5 flights of stairs a day (approximately 50 stairs) can reduce your risk of atherosclerotic cardiovascular disease by 20%. For more on the new UK study, take a look here.

Why is stair climbing such a useful form of exercise? Its value is due to the aerobic exertion it causes, as your heart rate begins to instantly rise and your circulatory system improves.  It also serves as a form of strength and resistance training as you are forced to pull your body weight up from one step to the next. So without much thought, you are beginning to fulfill both your aerobic and strength training weekly requirements without going to the gym. Since only 24% of American adults are meeting these recommended targets for strength training along with aerobic activities, heading up the stairs and avoiding the elevator when possible puts you into an elite group. But remember, when you slack off you’ll lose that edge you’ve built up. During the UK study, those who stopped stair climbing then saw their risk numbers rise again. Like any exercise, the benefits only continue as long as the efforts are sustained.

But climbing stairs on a daily basis is not without its challenges. Like any resistance training, you’ll need to build up muscle strength if you don’t already have it. For some examples of how an older adult can get herself in shape to routinely go up step by step, take a look at this video created by UK physiotherapist Will Harlow about the muscles you’ll need to strengthen to easily master stairs. You can also watch the video from US physical therapist Doug Weiss who demonstrates 3 essential strength exercises to help you climb stairs. Of course, older adults always need to be careful on stairs, whether going up or down. According to AARP, each year more than one million Americans injure themselves on stairs. As you age, your ability to do stairs may diminish and your risk of falling may increase. A fall on stairs can be a potentially life-threatening injury, so it’s critical to do all you can to ensure your staircases are as safe as possible. Adding rails to both sides of the stairs, adding traction to the tread, and ensuring sufficient light on the stairs are all easy ways to ensure a safe experience, whether you’re on your way up or down. For more safety tips, pause before climbing and read here.