© Magnific
August 14, 2026
Marianne Waldenfels
A few flights of stairs a day for a longer life? A new meta-analysis offers surprising findings — and suggests that around 50 steps a day could already make a difference.
Anyone who regularly takes the stairs instead of the elevator in their daily life is doing their health more good than previously thought. A new meta-analysis drawing on data from more than 480,000 people reaches a remarkable conclusion: people who regularly climbed stairs had a 39 percent lower risk of dying from cardiovascular disease, and their overall risk of death was 24 percent lower.
This does not mean, however, that climbing stairs automatically cuts any individual's risk of death by a quarter. The studies analyzed show a statistical association, not a cause-and-effect relationship. Even so, the results suggest that something as simple as climbing stairs in everyday life could be meaningful for health.
For the meta-analysis published in the journal American Journal of Cardiovascular Drugs, researchers at Norwich Medical School analyzed nine studies involving a total of 480,479 people between the ages of 35 and 84. Both healthy individuals and people with existing cardiovascular diseases were included.
In addition to overall mortality and deaths from cardiovascular disease, the researchers also looked at the occurrence of heart attacks, strokes, and heart failure. The findings showed that these conditions also occurred less frequently among people who regularly climbed stairs.
Climbing stairs may not look much like exercise at first glance, but it places considerable demands on the body in a short amount of time. Large muscle groups in the legs and buttocks must propel the body's own weight against gravity, while heart rate and breathing rate climb quickly.
That such brief bouts of exertion can have a real impact on fitness was already demonstrated by a small intervention study involving previously inactive young women. Eight participants completed a stair-climbing training program over eight weeks, gradually building up to five short sessions per day on five days per week. Afterward, their maximum oxygen uptake (VO₂max) had increased by 17.1 percent compared to the control group, and LDL cholesterol had also decreased.
Given the very small number of participants, no general recommendation can be drawn from this study. Nevertheless, it does show that even short, spread-out stair-climbing sessions throughout the day can provide a measurable training stimulus.
The practical advantage is clear: unlike a conventional workout, stair climbing requires no equipment, no sportswear, and no separate time slot — it fits seamlessly into everyday life.
The new meta-analysis cannot pin down an exact number. However, useful clues come from a large UK Biobank study from 2023 involving more than 450,000 adults. Even climbing more than five flights of stairs — roughly 50 steps — per day was associated with a lower risk of atherosclerotic cardiovascular disease. For six to ten flights, the risk was 16 percent lower than for people who climbed no stairs at all; for eleven to fifteen flights, it was 22 percent lower.
That said, a specific recommendation along the lines of "six flights a day will extend your life" cannot be drawn from this data.
"Some studies suggested that as the number of stairs climbed increased, the health benefits also grew. But even small changes had a measurable effect," study author Sophie Paddock is quoted as saying in a statement from the University of East Anglia. Her practical advice is correspondingly straightforward: "If you have the choice between the stairs and the elevator, you should take the stairs."
One key weakness of the existing research is how stair use was measured. Participants frequently had to self-report how many stairs they climbed in their daily lives — a method that is less precise than data collected using, for example, motion sensors or wearables.
There is also a fundamental challenge with observational studies: people who regularly climb stairs may also lead generally more active lives, be fitter overall, or differ from those who more often use the elevator in other health-relevant ways. Such confounding factors can be partially accounted for statistically, but cannot be ruled out entirely.
Anyone who can manage stairs without difficulty can start with a few flights and gradually increase the load. Those with significant joint problems, limited mobility, or certain heart or lung conditions should consult a doctor about an appropriate level of exertion if needed.
Stair climbing is no miracle cure for a longer life. But the new meta-analysis adds to the growing body of evidence that even short bouts of everyday movement can matter for cardiovascular health.
How many flights are optimal is something research has yet to determine. The most practical takeaway is also the simplest: anyone who is physically able to and faces a choice between the elevator and the stairs should take the steps.
Find a DoctorSearch the network for suitable specialists and contact them directly
They promise longer, fuller lashes — but some eyelash serums contain potent prostaglandin derivatives. A new analysis by the CVUA Karlsruhe raises safety concerns. Ophthalmologist Dr. Tabitha Neuhann explains the risks — and why some changes to the eyes may be permanent.
Christine Bürg & Marianne Waldenfels
With
Dr. med. Tabitha Neuhann
Robotic assistance promises greater precision in knee replacement surgery – and potentially a faster recovery. But do patients really get back on their feet sooner? Orthopedic surgeon PD Dr. Daniel P. Berthold explains what the evidence shows.
Christine Bürg & Marianne Waldenfels
An interview with
PD Dr. med. Daniel P. Berthold
