Stair Climbing Linked to 39 Percent Lower Risk of Heart Disease Death
A 2026 meta-analysis published in the American Journal of Cardiovascular Drugs found that people who regularly climb stairs have a 39 percent lower risk of dying from cardiovascular disease and a 24 percent lower risk of all-cause mortality. Researchers analyzed data from more than 480,000 participants across nine studies.
Researchers from the University of East Anglia and Norfolk and Norwich University Hospital published a meta-analysis in August 2026 showing that regular stair climbing is linked to significantly better heart health and longer life.
The study, published in the American Journal of Cardiovascular Drugs, analyzed nine high-quality studies covering 480,479 participants aged 35 to 84. The median follow-up period was 14 years. Participants included both healthy individuals and people with a history of heart conditions.
Frequent stair climbers showed a 39 percent lower risk of dying from cardiovascular disease and a 24 percent lower risk of all-cause mortality compared to those who rarely climb stairs. They also had lower rates of heart attack, stroke, and heart failure.
Researchers identified a practical target of about six flights of stairs, or roughly 60 to 70 steps, per day as a useful benchmark. More frequent climbing generally produced greater benefits.
Experts note that stair climbing is free, accessible, and can be worked into daily routines at home or at work. However, the study authors caution that the evidence is largely observational, making it difficult to prove stair climbing alone prevents heart disease. People who climb stairs regularly may also engage in other healthy behaviors.
The studies relied on self-reported data and used varying definitions of stair climbing. Researchers called for future studies using wearable tracking technology for more precise measurements.
Stair climbing may not be appropriate for people with mobility limitations, joint conditions, or musculoskeletal disorders. Alternatives such as swimming, cycling, or seated exercises can provide similar cardiovascular benefits for those populations.
