Most of us face the same tiny decision several times a day: the elevator or the stairs. A new research review suggests the stairs may be worth choosing more often than we do.
Researchers at the University of East Anglia in the UK pooled data from nine studies covering more than 450,000 adults, aged 35 to 84, who were followed for a median of 14 years. About half the participants were women, and the group included both healthy people and people who already had a history of heart problems. The work was published in the American Journal of Cardiovascular Drugs.
What the researchers found
People who climbed stairs regularly were 39% less likely to die from cardiovascular causes and 24% less likely to die from any cause than people who climbed stairs less often. Regular stair climbing was also tied to a lower chance of heart attack, stroke and heart failure.
One of the larger studies in the review hinted that about six flights a day might offer the biggest benefit. Some of the studies also suggested that more stairs meant more benefit, but the team says the ideal “dose” still needs to be worked out.
The appeal is practical. As one of the authors put it, stairs are something you can fit into a normal day at home, at work or out running errands, with no gym membership or extra time required.
The catch
- These are observational studies. They show a link between stair climbing and lower risk, not proof that stairs caused the difference. People who take the stairs may differ in other ways, such as overall fitness or health.
- Stair climbing was mostly self-reported. The researchers say future studies should use wearable trackers to measure it more precisely.
- Stairs aren’t for everyone. The authors note that people with mobility limitations or joint problems may not be able to climb them safely.
Making it a habit
If stairs are a comfortable option for you, the easiest approach is to make them the default rather than the exception:
- Take the stairs for one or two floors instead of waiting for the elevator.
- Use a restroom or break room on a different floor at work.
- Park at the far end of a parking garage and walk up a level or two.
- At home, skip the habit of piling things at the bottom of the stairs “for later” and make extra trips instead.
None of this replaces the broader advice on staying active, but it is one of the few forms of exercise that is already built into the buildings we use every day.
This article is for general information, not medical advice.
Sources
- Source: Taking the stairs could protect your heart and help you live longer (ScienceDaily / University of East Anglia, August 14, 2026)
- Source: Paddock S, et al. Evaluating the Impact of Stair Climbing on Cardiovascular Risk Reduction: A Systematic Review and Meta-analysis. American Journal of Cardiovascular Drugs, 2026