National Take the Stairs Day

National Take the Stairs Day is observed on the second Wednesday of January. In 2026, it falls on January 13. This day encourages people to skip elevators and escalators in favor of the staircase to promote better cardiovascular and respiratory health. As many individuals begin the year with new fitness resolutions, this observance provides a simple, actionable way to incorporate physical activity into a standard daily routine. It highlights that significant health improvements do not always require a gym membership, but can start with small, consistent choices made at work, in transit, or at home.

History of National Take the Stairs Day

The American Lung Association established National Take the Stairs Day to raise awareness about the importance of lung health and to promote its “Fight For Air Climb” events. The organization recognized that stair climbing is a unique form of exercise that effectively challenges both the heart and the lungs, making it an ideal activity to highlight their mission. By placing the holiday on the second Wednesday of January, the founders aimed to capture the momentum of New Year’s goals while focusing on the accessibility of exercise for people of various fitness levels.

Over time, the day has grown from a local initiative into a nationwide movement supported by various health and wellness organizations. It has become a key date for corporate wellness programs, which use the day to incentivize employees to move more during the workday. The history of the day is also linked to the broader “Now We Move” campaign, which seeks to combat the global epidemic of physical inactivity. Today, the day serves as both a health challenge and a fundraising platform, with many participants using their stair-climbing efforts to raise money for research into lung disease and air quality.

Why is National Take the Stairs Day important?

This day is important because it addresses the sedentary nature of modern office and urban life. Many people spend the majority of their day sitting, which increases the risk of chronic conditions such as obesity, heart disease, and type 2 diabetes. Choosing the stairs is a powerful “micro-workout” that burns more calories per minute than jogging and helps strengthen the major muscle groups in the legs and core. Because it is weight-bearing exercise, it also contributes to better bone density and improved balance, which are critical for long-term physical independence.

Beyond the physical benefits, the day highlights the connection between activity and mental well-being. Climbing stairs triggers the release of endorphins, which can lower stress and anxiety levels during a busy workday. It also has a positive environmental impact; by reducing the demand for elevators and escalators, individuals help conserve electricity and promote more sustainable building use. The day empowers people to see their environment as a tool for health, transforming a common architectural feature into a free and convenient training ground for a better quality of life.

• Stair climbing improves lung capacity and strengthens the respiratory system.
• Regular use of stairs helps lower the resting heart rate and blood pressure.
• The activity tones the glutes, hamstrings, and calves more effectively than flat walking.
• Choosing the stairs can often be faster than waiting for an elevator in low-rise buildings.
• Taking the stairs reduces the carbon footprint associated with powered vertical transport.

How to Celebrate National Take the Stairs Day

The primary way to celebrate is by committing to use the stairs for every vertical transition throughout the day. If you work on a very high floor, you can participate by taking the elevator part of the way and walking the final few flights. Many people use a pedometer or a fitness tracker to count their “floors climbed” and set a specific goal for the day. Sharing a “staircase selfie” on social media using the official holiday hashtag is a popular way to encourage others to join the movement and normalize active choices in professional settings.

For those looking for a greater challenge, the day is an excellent time to register for a charity stair climb event. These “vertical marathons” often take place in famous skyscrapers and raise funds for lung health research. Schools and workplaces can celebrate by placing motivational signs near elevator banks that list the health benefits of choosing the stairs. It is also an opportunity to assess the safety and cleanliness of local stairwells, ensuring they are well-lit and inviting for regular use.

• Commit to taking the stairs for all trips under five floors.
• Park your car on a higher level of a parking garage to guarantee extra steps.
• Challenge a colleague to a friendly competition for the most floors climbed.
• Use your lunch break to do three sets of three-minute stair climbs.
• Post a photo of your favorite or most unique local staircase online.

National Take the Stairs Day Dates Table