Provided by University of Otago

Illustration of the crossover design. Note. Session order was randomized and counterbalanced across participants. Neuropsychological testing during NIRS commenced ~20 min after the stair climbing protocol ended (allowing time to apply the brain recording equipment). NIRS = near-infrared spectroscopy. Cog = cognitive. Credit: Journal of Cognitive Enhancement (2026). DOI: 10.1007/s41465-026-00361-9

We all know taking the stairs is good for our physical health, but it turns out it can benefit our brains, too.

Published in the Journal of Cognitive Enhancement, a University of Otago–Ōtākou Whakaihu Waka-led study found six one-minute bouts of stair climbing improved people's cognitive health.

Lead author Professor Liana Machado, of the Department of Psychology, says many people strive to improve their cognition, so having a fast and simple way to do so was highly beneficial.

"Effective cognition is something that we all rely on throughout our day," she says.

"Whether you are trying to navigate a busy intersection without incident or engage in complex dynamic thinking at work, the effectiveness of our cognitive functioning can make a big difference."

About 50 people ages 18–36 took part in the study, during which they walked up and down a set of stairs six times for one minute each at a "relatively intense" pace.

They then completed a neuropsychological test that featured three cognitive assessments and six visual analog mood scales.

The findings revealed their cognition was better after stair climbing—indicated by faster correct response latencies—relative to a separate session when they did not climb stairs. Interestingly, there was no difference in mood.

Machado says the results were somewhat unexpected.

"When we embarked on the research, we had anticipated that we would see brain blood flow changes alongside cognitive enhancement," she says.

"However, influences on brain blood flow appear to have dissipated by the time of measurement, which commenced about 20 minutes after the stair climbing.

"This suggests that other mechanisms support the ongoing cognitive gains."

Machado hopes people will be able to benefit from the findings in everyday life.

"I like the idea of using stairs because so many people have easy access to them at work or at home, making it easier to incorporate stair climbing into your normal daily activities," she says.

"These findings could provide motivation for students to engage in periodic bouts of physical activity during study sessions.

"Similarly, people with desk jobs might want to try interspersing periods of stair climbing in an effort to enhance their cognitive functioning."

More information: Liana Machado et al, Cognition, Mood, and Brain Hemodynamics After Interval Stair Climbing: A Randomized Controlled Crossover Trial in University Students, Journal of Cognitive Enhancement (2026). DOI: 10.1007/s41465-026-00361-9