This everyday habit was found to be associated with a 24 per cent reduction in the risk of death

A team from the University of East Anglia and Norfolk and Norwich University Hospital has conducted a systematic review and meta-analysis of studies on climbing stairs and heart health.

The researchers initially reviewed around 1,900 scientific papers, before including nine high-quality studies in their final analysis. In total, these studies covered more than 480,000 people aged between 35 and 84.

Participants were followed for an average of around 14 years. The sample included both healthy people and participants who already had cardiovascular disease.

The risk of death was 24 per cent lower

The researchers found the most striking differences when analysing mortality rates.

Among people who regularly used the stairs, the risk of death from any cause was approximately 24 per cent lower than among those who used them less frequently or not at all.

The association with cardiovascular mortality was even stronger: the risk was approximately 39% lower.

Furthermore, climbing stairs was associated with a lower likelihood of certain serious cardiovascular events, including heart attack, stroke and heart failure.

Even a few minutes can make a difference

Climbing stairs differs from many traditional forms of exercise in that it does not need to be specifically planned.

Several short bursts of this kind of activity can be incorporated into a normal day — at home, at work, on the underground or in a public building.

When climbing stairs, the body has to rapidly increase its oxygen uptake, heart rate and leg muscle activity. Previous studies have shown that regular short bursts of this type of exercise can improve cardiorespiratory fitness.

The authors of the new analysis note that even a small increase in daily activity could potentially make a difference for people who find it difficult to make time for full-scale workouts.

How many flights of stairs should you climb?

There is no definitive answer yet.

One of the major studies included in the analysis indicated that significant benefits can be observed at around six flights of stairs a day. However, the researchers emphasise that this cannot yet be considered a universal standard.

The studies used different methods to assess activity levels, and in some cases, participants self-reported how often they used the stairs.

It therefore remains to be determined what the exact ‘dose’ is — for example, how many steps or flights of stairs one needs to climb daily to achieve the maximum effect.

But 24 per cent does not mean that climbing stairs extends life by a quarter

This is a fundamental limitation of the findings.

Most of the data comes from observational studies. These allow a statistical association to be established, but cannot prove a cause-and-effect relationship.

People who regularly choose the stairs may, on the whole, be more physically active, less likely to have serious illnesses, smoke less, or differ in other health-related factors.

There may also be a reverse correlation: people who are physically fit are more likely to take the stairs, whereas those with heart, joint or mobility problems find it more difficult to do so.

Therefore, the finding does not mean that anyone will reduce their personal risk of death by exactly 24 per cent simply by avoiding the lift.

Why this is important

To maintain good health, it is not necessary to view physical activity solely as a separate workout.

This new study adds to a growing body of research suggesting that even short bursts of exercise incorporated into daily life can make a difference.

Stairs are particularly interesting in this regard: they are accessible to millions of people and allow for a fairly intense physical workout in just a few minutes.

That said, this option is not suitable for everyone. People with joint conditions, limited mobility or certain cardiovascular problems need to tailor their level of physical activity to their health condition.

Source

Study: Evaluating the Impact of Stair Climbing on Cardiovascular Risk Reduction: A Systematic Review and Meta-analysis.

Journal: American Journal of Cardiovascular Drugs, 2026.