Opting for the stairs rather than the lift could reduce the likelihood of dying from cardiovascular causes by 39 per cent, according to research published today in the American Journal of Cardiovascular Drugs.
The study, conducted by scientists at the University of East Anglia and Norfolk and Norwich University Hospital, also found that habitual stair climbers faced a 24 per cent lower risk of death from all causes.
Beyond mortality, the findings point to a potential reduction in serious cardiac events, including heart attacks, heart failure and stroke.
Researchers described the humble staircase as a "practical and often overlooked way" to weave physical activity into everyday life.
The review drew on five separate studies encompassing more than 450,000 participants.
Dr Sophie Paddock, of UEA's Norwich Medical School and a cardiology specialist registrar at NNUH, said: "Unlike going to the gym or doing a workout, climbing the stairs is something you can easily fit into your day at home, at work or when you're out.
"It's a good option for people who don't have much time or easy access to exercise.
"So if you have the choice of taking the stairs or the lift, go for the stairs as it will help your heart.
"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."
One of the studies reviewed indicated that ascending as few as six flights — roughly 60 steps — could yield measurable health benefits.
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Professor Vassilios Vassiliou, of UEA's Norwich Medical School, said: "Cardiovascular disease is the leading cause of death worldwide, with cases nearly doubling between 1990 and 2019.
"But it is largely preventable through a healthy lifestyle including regular physical activity, a heart-healthy diet, not smoking, maintaining a healthy weight, and managing blood pressure, cholesterol, and diabetes.
"Taking the stairs is a practical and often overlooked way to build physical activity into daily life."
The message is clear: small, consistent choices can deliver outsized returns for heart health.
Juliet Bouverie, chief executive of the Stroke Association, welcomed the research. She said: "In the UK, every five minutes someone has a stroke and it is the fourth most common cause of death.
"For those who survive, many are left unable to move, see, speak, or even swallow.
"This research adds to our growing understanding of the link between physical health and stroke risk. It is encouraging that something as simple as taking the stairs could reduce the risk of early death and may also be linked to fewer cardiovascular health problems, including strokes.
"We continue to remind people that as a preventative measure, exercise alongside a healthy diet, not smoking and monitoring alcohol intake can minimise the chances of having a stroke. Regularly monitoring blood pressure, the single biggest risk factor for stroke, is also important."
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