The fact that physical activity is good for the heart is nothing new. But researchers have now tried to find out how noticeable the benefit of climbing stairs specifically can be. A systematic review and meta-analysis with a total sample of more than 480,000 people showed that climbing stairs was associated with a 39% lower risk of death from cardiovascular disease. Participants were followed for an average of 14 years.
What is especially interesting is the practical benchmark: about 60–70 steps a day, or roughly six flights. And all of this without a gym or dedicated workout time — stairs are already built into everyday life.
Try to rack up those 60–70 steps today in several short bursts — at home, in the office, or on the subway. You do not have to do it all at once: several short climbs over the course of the day also count.
