Credit: Pxhere.

We all know that climbing stairs can be a bit of a workout, but did you know it could also be a quick, effective, and free way to assess your heart health? This simple activity is now being recognized by cardiologists as a reliable test for measuring cardiovascular fitness. A study from the European Society of Cardiology (ESC) found that the speed at which you climb stairs is a surprisingly accurate predictor of your heart health.

The test is simple: climb four flights of stairs (60 steps in total) as quickly as you can without running. If you can complete the task in under 60 seconds, chances are your heart is in great shape. But if it takes longer than 90 seconds, it may be a signal that your heart isn’t as healthy as it should be. In fact, this simple test can reveal important information about your risk of heart disease and even predict your long-term survival.

The “Step Test” Explained: A Free Heart Health Check

In this study, researchers focused on 165 participants who had coronary artery disease (CAD), a condition that reduces blood flow to the heart and can cause chest pain or shortness of breath during physical activity. The participants first completed a treadmill test where the intensity gradually increased until they were exhausted. This treadmill trial helped determine each individual’s metabolic equivalents (METs), a measurement of how much oxygen the body uses during exercise. Think of it as a baseline fitness test.

Following the treadmill test, participants were asked to climb four flights of stairs as quickly as they could. Researchers timed how long it took each person to complete the climb, and then compared this time to their MET scores from the treadmill test.

The results were striking. Those who could climb the stairs in under 45 seconds had MET scores between 9 and 10, which is associated with a very low risk of heart disease (less than 1% mortality per year). In contrast, those who took more than 90 seconds to complete the climb had MET scores of less than 8, linked to a mortality rate of 2-4% per year. More importantly, 58% of those who took longer than 1.5 minutes to climb the stairs showed abnormal heart function during the treadmill test, while only 32% of those who completed the stairs in less than 60 seconds showed similar abnormalities.

Previously,a 2018 study performed by the same authors that involved more than 12,000 participants who had to walk up three to four flights of stairs found that those who couldn’t complete the task quickly enough had nearly three times the mortality rate from heart disease five years later than those who could.

Dr. Jesús Peteiro, a cardiologist at University Hospital A Coruña in Spain and one of the study’s authors, explains: “The stairs test is an easy way to check your heart health. If it takes you more than one-and-a-half minutes to ascend four flights of stairs, your health is suboptimal, and it would be a good idea to consult a doctor.”

The findings were presented in late 2020 at the European Association of Cardiovascular Imaging conference.

Why Stair Climbing Is a Powerful Indicator of Heart Health

Credit: Unsplash/Lindsay Henwood.

It may seem surprising that a simple activity like climbing stairs could provide so much information about your cardiovascular fitness, but the heart’s response to the physical stress of stair climbing reveals a lot about how well it’s functioning. When you climb stairs, the heart has to pump more blood to supply oxygen to your muscles, which means it has to work harder. If there is a blockage in the coronary arteries or other heart-related issues, your heart may struggle to keep up with the increased demand, leading to shortness of breath, fatigue, or dizziness.

When researchers measure METs during exercise tests, they are essentially gauging how efficiently the heart is able to increase oxygen output during physical stress. In the case of the step test, the time it takes to climb stairs gives an indication of how quickly and efficiently the heart can meet that demand. If it takes too long, it’s a sign that the heart may not be performing at its best.

The great thing about this test is its accessability. Unlike other heart tests that require medical equipment or going to the hospital, stair climbing is something most people can do almost anywhere. You can take the test at home, at work, or even at the grocery store. All you need is a set of stairs.

“The idea was to find a simple and inexpensive method of assessing heart health,” said Dr. Peteiro. “This can help physicians triage patients for more extensive examinations.”

Health Benefits of Stair Climbing

While the step test is a quick and easy way to assess your heart health, regular stair climbing can also have significant benefits for your cardiovascular system and overall well-being. Research has shown that stair climbing can help strengthen the heart, lower blood pressure, and reduce the risk of heart disease and stroke. It’s also great for toning muscles and improving endurance.

In a 2024 study that followed over 400,000 people, those who regularly climbed stairs were found to have a 24% lower risk of all-cause mortality and a 39% lower risk of dying from cardiovascular disease. Another 2023 study showed that people who climbed more than five flights of stairs daily had a 20% lower risk of developing atherosclerotic cardiovascular disease (ASCVD), a condition caused by the buildup of plaque in the arteries.

“Even brief bursts of physical activity have beneficial health impacts, and short bouts of stair climbing should be an achievable target to integrate into daily routines,” said Sophie Paddock, University of East Anglia and Norwich University Hospital Foundation Trust.

In addition to its heart benefits, stair climbing can help with weight management by burning calories, which in turn reduces the risk of obesity and Type 2 diabetes. It also improves mental health, with studies showing that regular physical activity like stair climbing can help reduce stress, anxiety, and symptoms of depression.

Regular stair climbing has even been linked to improved bone density, which can help prevent osteoporosis, especially in older adults. The impact of climbing stairs helps stimulate bone growth and strength, which is important for maintaining skeletal health as we age.

Making Stair Climbing Part of Your Routine

One of the best things about stair climbing is that it’s simple and easy to incorporate into daily life. You don’t need to go to the gym or invest in expensive equipment. You can simply choose to take the stairs instead of the elevator, whether at home, work, or while out running errands. By making stair climbing a part of your daily routine, you’ll not only improve your heart health but also increase your overall fitness level.

Even if you’re not trying to pass the step test or push your limits, just making the effort to climb stairs regularly can provide lasting benefits. Start with a few flights each day, and work your way up. You might be surprised at how quickly your endurance improves.