People who regularly take the stairs were 39 percent less likely to die from heart disease and 24 percent less likely to die from any cause, compared with those who avoided them. That is the headline finding from a new systematic review and meta-analysis led by researchers at the University of East Anglia (UEA) and Norfolk and Norwich University Hospital, published on August 12, 2026 in the American Journal of Cardiovascular Drugs.
The team screened close to 1,900 studies and pooled data from nine high-quality investigations covering more than 480,000 adults aged 35 to 84. Just over half of the participants were women, and the median follow-up was 14 years.
Regular stair climbers were also less likely to develop heart attacks, strokes, and heart failure during follow-up, according to a Euronews summary of the findings.
Why a few flights matter
Stair climbing is a brief, high-intensity burst of effort. It repeatedly nudges the heart rate up, recruits large leg muscles, and works the cardiorespiratory system harder than walking on the flat. That fits with a broader picture in exercise science: short doses of vigorous movement, spread through the day, carry cardiovascular benefit that adds up over time.
Also read: What your hair could be telling you about your thyroid, iron and hormones
The World Health Organization recommends at least 150 to 300 minutes a week of moderate activity, or 75 to 150 minutes of vigorous activity, for adults. Yet more than a quarter of adults worldwide fall short of those targets, according to WHO estimates. Stair climbing is one of the few interventions that can be layered onto an existing routine without carving out extra time.
The six-flight benchmark
The meta-analysis is observational, so it can show association, not causation. Still, one cohort study included in the review pointed to a practical target. Climbing roughly six flights a day, about 60 steps, was linked with the strongest benefit in that dataset, though the authors emphasize that more work is needed to pin down an optimal dose.
Professor Vassilios Vassiliou of UEA's Norwich Medical School, who led the review, said stair climbing has been hiding in plain sight.
"Taking the stairs is a practical and often overlooked way to build physical activity into daily life. We wanted to better understand how this everyday activity could have life-saving potential," he said in a statement.
Also read: Tomatoes may have a surprising benefit for liver health
Dr. Sophie Paddock, a co-author at UEA's Norwich Medical School and a cardiology specialist registrar at the Norfolk and Norwich University Hospital, said the pattern held across a large and diverse group.
"After pooling results from over 450,000 participants, we found a consistent association between stair climbing and lower risk of both cardiovascular death and overall mortality," she said.
How it compares to structured exercise
Formal workouts still matter. But this analysis strengthens the case that small, repeated efforts count too. It sits alongside earlier work showing that short bouts of resistance training, such as less than an hour of lifting a week, are linked to lower heart attack risk.
Paddock framed the appeal in practical terms. "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," she said. "Some of the studies we looked at showed that the more stairs climbed, the greater the health benefits. But even small changes had a measurable impact."
Also read: One blood draw, many cancers: A new UCLA test aims to replace a slew of screens
Who should be careful
The findings are encouraging, but the authors caution that stair climbing is not for everyone. People with balance problems, joint disease, or significant mobility limitations should discuss safe options with their doctor before increasing activity. Anyone with known heart disease or chest pain on exertion should also seek medical advice before scaling up.
For readers without those limits, the practical takeaway is small. Next time an elevator or escalator is on offer, the stairs may be the shorter route to a longer life.
Also read: What the color of your urine can reveal about your kidneys and overall health
This article is made and published by Jesper Bengtson, who may have used AI in the preparation.