People who regularly climbed stairs had a 39% lower risk of dying from cardiovascular disease and a 24% lower risk of dying from any cause than people who climbed less, according to a 2026 meta-analysis.[1] These are associations from observational studies, so they don’t prove stairs cause the difference. Still, stairs are free, short and already in your building.
What the researchers did
A team from the University of East Anglia and the Norfolk and Norwich University Hospital screened nearly 1,900 studies and pooled data from nine high-quality ones, covering more than 450,000 people. Participants were 35 to 84 years old, 53% were women, and they were followed for a median of 14 years. Some were healthy and some had a history of heart problems.[1]
What they found
- Frequent stair climbers were 39% less likely to die from heart-related causes.[1]
- They were 24% less likely to die from any cause.[1]
- Regular stair climbing was also linked to a lower likelihood of heart attack, stroke and heart failure.[1]
- One cohort suggested about six flights a day might give the greatest benefit, but the authors say the ideal amount still needs work.[1]
What this study does not show
People who climb stairs may differ from people who don’t in other ways, such as general fitness or health, and observational data can’t fully separate those. The authors also note that stair climbing may not suit people with mobility limits or joint conditions, and they call for wearable-tracked studies to pin down how much is enough.[1]
What to do with this
- Take the stairs when the choice is two or three floors. Start with one flight and add one each week.
- Use the handrail and a steady pace. This is about repetition, not racing.
- If you have knee, hip or balance problems, or a heart condition, ask your clinician whether stairs are a good fit before you build the habit.
References
[1] Paddock S, Veerni R, Bhalraam U, Meng J, et al. Evaluating the Impact of Stair Climbing on Cardiovascular Risk Reduction: A Systematic Review and Meta-analysis. American Journal of Cardiovascular Drugs, 2026 (published online 13 August). Population: nine studies, more than 450,000 participants aged 35 to 84, median follow-up 14 years. DOI: https://doi.org/10.1007/s40256-026-00811-x. Finding as used: frequent stair climbing was associated with 39% lower cardiovascular mortality and 24% lower all-cause mortality, and with lower rates of heart attack, stroke and heart failure; optimal dose remains unclear. ↑︎
Kurt Greiner
Kurt is a digital strategist and IT professional blending emerging technology with practical application, exploring how individuals can leverage modern tools to navigate the second half of life with purpose.
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