Choosing the stairs instead of the elevator may seem like a small decision, but new research suggests that this everyday habit could have meaningful benefits for heart health and longevity.

A large systematic review and meta-analysis found that people who regularly climbed stairs were 39% less likely to die from cardiovascular disease and 24% less likely to die from any cause compared with those who climbed stairs less often.

Regular stair climbing was also associated with a lower risk of major cardiovascular problems, including heart attack and heart failure.

A Simple Form of Exercise

Cardiovascular disease remains the leading cause of death worldwide, but many of its risk factors can be modified through lifestyle. Regular movement, a heart-healthy diet, maintaining a healthy weight and managing blood pressure, cholesterol and diabetes can all contribute to reducing risk.

Stair climbing has one important advantage over many structured forms of exercise: it requires almost no preparation. There is no need for a gym membership, special clothing or a dedicated workout session. Professor Vassilios Vassiliou, who was involved in the research, explained that taking the stairs is an easily overlooked way to incorporate more physical activity into ordinary routines.

Hundreds of Thousands Studied

Researchers initially reviewed nearly 1,900 studies before selecting nine high-quality studies for the final analysis. Together, these included more than 480,000 participants. The median follow-up period was 14 years, giving researchers a long-term view of the relationship between stair climbing and health outcomes. Participants ranged in age from 35 to 84, and 53% were women.

The studies included both generally healthy people and individuals who already had a history of cardiovascular problems. After combining the available evidence, researchers found a consistent association between stair climbing and lower risks of cardiovascular death and overall mortality.

Benefits Beyond Mortality

The findings were not limited to whether people lived longer. Those who climbed stairs regularly were also less likely to develop several major cardiovascular conditions. That included lower rates of heart attack and heart failure.

Stair climbing increases heart rate quickly and engages large muscle groups in the legs, making it a relatively intense form of movement despite usually lasting only a few minutes. Previous research has suggested that brief stair-climbing sessions repeated several times a week can improve cardiorespiratory fitness and may also help lower cholesterol.

Dr. Sophie Paddock, a cardiology specialist involved in the analysis, noted that stair climbing can be especially useful for people who do not have much time or easy access to formal exercise.

How Many Stairs Are Enough?

Researchers do not yet know the ideal amount of stair climbing. One large study included in the analysis suggested that around six flights of stairs per day might provide substantial benefits.

However, the researchers stressed that more work is needed before an exact target can be recommended. Some of the evidence suggested a dose-response pattern: people who climbed more stairs tended to experience greater health benefits. At the same time, even relatively small increases in stair climbing appeared to make a measurable difference.

Why Short Bursts Matter

For years, exercise advice often focused on longer workout sessions. More recent evidence increasingly suggests that short bouts of physical activity can also contribute to better health. Walking up several flights of stairs may take only a few minutes, but it quickly challenges the cardiovascular system.

Repeated regularly, those small efforts can accumulate. This makes stair climbing particularly relevant because more than a quarter of adults worldwide do not currently meet recommended physical activity levels. For people struggling to find time for structured exercise, everyday movement may offer a more realistic starting point.

Not Suitable for Everyone

Despite the encouraging results, stair climbing is not appropriate for every person. People with mobility limitations, significant joint problems or certain health conditions may find stairs painful or unsafe. Anyone who experiences chest pain, unusual breathlessness, dizziness or other concerning symptoms during exertion should seek medical advice rather than pushing through discomfort. The researchers also emphasized that the study showed an association rather than proving that stair climbing alone directly caused the lower mortality rates.

People who regularly use stairs may also differ in other lifestyle factors that influence health. Future studies using wearable devices could provide more accurate information about exactly how often people climb stairs and help researchers determine the most beneficial amount.

Make Movement Automatic

The real appeal of stair climbing is its simplicity. Instead of completely redesigning a daily routine, people can add physical activity through choices they already make: taking stairs at work, using them in apartment buildings, or climbing instead of waiting for an elevator.