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| Forget getting your 10,000 steps a day - researchers say there's a simpler way of keeping your heart healthy |
Getting 10,000 steps a day has long been a popular fitness goal, but emerging research suggests there might be an even more effective way to boost heart health. Climbing just five flights of stairs daily may significantly lower your risk of heart attacks and strokes, according to a decade-long study involving 400,000 Britons.
This form of exercise offers a short burst of high-intensity activity, similar to skipping or aerobics, and is a fantastic addition to your weekly workout routine, alongside running, swimming, or fast-paced cycling, as recommended by the NHS.
Tulane University scientists monitored the health of 458,860 people in the UK for an average of 12.5 years. Participants were asked about their stair-climbing frequency at the beginning of the study and again five years later. Over the study's course, 39,043 participants developed atherosclerosis, a condition where arteries become narrowed, impeding blood flow.
The study, published in the journal Atherosclerosis, revealed that those who climbed one to five flights of stairs per day had a three percent lower risk of atherosclerosis compared to those who climbed none. Meanwhile, volunteers who climbed at least six flights a day experienced a 16 percent lower risk.
The researchers concluded that climbing more than five flights of stairs, roughly 50 steps, was associated with a reduced risk of atherosclerosis, a condition that can lead to heart attacks and strokes.
Dr. Lu Qi, the study author, noted that "short bursts of high-intensity stair climbing are a time-efficient way to improve cardiorespiratory fitness," especially for those who find it challenging to meet current physical activity recommendations. These findings underscore the potential advantages of stair climbing as a preventive measure for atherosclerosis.
However, it's important to note that this was an observational study, and stair climbing alone doesn't guarantee a lower risk of cardiovascular disease. Factors like physical fitness and lifestyle choices may influence the results. Nonetheless, it adds to the growing body of evidence that even minor exercise bouts can significantly benefit one's health.
Stairs provide a cost-effective and convenient way to incorporate exercise into your daily routine. Besides enhancing heart health, stair climbing burns twice the calories of walking and strengthens your lungs and muscles. Individuals at a higher risk of cardiovascular disease, such as those with a family history of the condition or high blood pressure, may effectively offset their risk by making daily stair climbing a habit.
Cardiovascular diseases affect around 7.6 million Britons and 48 million Americans. However, many of these cases can be prevented through lifestyle changes, including quitting smoking, maintaining a balanced diet, regular exercise, and reducing alcohol consumption, according to health experts.
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