Forget counting steps — taking the stairs could save your life

New research presented last week at a European cardiology conference found that folks who habitually take the stairs lower their risk of death from heart disease by roughly 39% compared to those who don't commit to the climb.

Stair steppers also reduce their risk of dying from any cause by 24% and their overall risk of having a heart attack, heart failure or a stroke.

The analysis explored nine studies that included 480,479 participants between 35 and 84 years old with varying health histories.

"Based on these results, we would encourage people to incorporate stair climbing into their day-to-day lives," said study author Dr. Sophie Paddock of the University of East Anglia in England.

"Our study suggested that the more stairs climbed, the greater the benefits — but this needs to be confirmed. So, whether at work, home, or elsewhere, take the stairs," she added.

How many flights are required to reap these rewards? One study found that climbing six to 10 flights daily reduces the risk of premature death, while another determined that summiting five flights a day lowers the risk of cardiovascular disease by 20%.

Dr. Manish Parikh, chief of cardiology at NewYork-Presbyterian Brooklyn Methodist Hospital, explained that when it comes to taking the stairs, our bodies respond immediately and favorably.

"Your heart rate goes up, your cardiac output goes up, and your circulatory status improves," he told NPR on Monday. "And all of those we know have positive impacts."

Research published in February found that stair climbing can improve cardio-metabolic risk indicators — including body composition, blood pressure, cholesterol levels and insulin sensitivity — in just four to eight weeks.

Are climbing stairs better than walking steps?

Taking the stairs combines aerobic exercise with resistance training, accelerating the heart rate while building leg muscles, meaning stairs edge out steps when it comes to overall cardio conditioning.

Looking to add stairs to your fitness routine? Experts say to start slow and track your climb using a Fitbit or an Apple Watch.

Dr. Carlin Long, a cardiologist at the University of California, San Francisco, provided an aspirational range for climbing. "I think if people are able to achieve six to 10 flights of exercise on stairs a day, that that would be a good target," he told NPR.