Researchers reveal simple way to keep your heart healthy!
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Seniors, are you aiming for that 10,000-step mark each day? It’s certainly no easy task when you think about it, especially considering the physical strain involved.
Well, there is another activity that researchers believe can give your heart an even better boost.
Recent research suggests that climbing stairs might be more effective in reducing the risk of heart attacks and strokes.
Tulane University scientists monitored the health of 458,860 people in the UK over an average of 12.5 years. Participants were assessed on how often they climbed stairs at the start of the study and again five years later.
Throughout the project, 39,043 individuals developed atherosclerosis, a condition where arteries narrow, impeding blood flow.
The findings, published in the journal Atherosclerosis, showed that individuals who climbed one to five flights of stairs daily were three per cent less likely to experience atherosclerosis than those who didn’t climb any stairs.
Meanwhile, participants climbing at least six flights daily demonstrated a 16 per cent lower risk.
The researchers determined that climbing more than five flights of stairs, approximately 50 steps, was associated with a reduced risk of illness that can lead to heart attacks and strokes.
‘Short bursts of high-intensity stair climbing are a time-efficient way to improve cardiorespiratory fitness... especially among those unable to achieve the current physical activity recommendations,’ said the study author Dr Lu Qi.
Other examples of high-intensity exercise, include skipping or aerobics.
The UK’s National Health Service (NHS) suggests other activities in this category for 75 minutes per week, including running, swimming, and biking fast.
The results underscore the potential benefits of incorporating stair climbing as a preventive measure against atherosclerosis, as mentioned by Dr Qi.
However, the observational study doesn’t indicate a direct reduction in participants’ cardiovascular disease risk through climbing stairs.
For example, it’s possible that those opting for the stairs were inherently more physically fit and adhered to a healthier lifestyle.
That said, these findings contribute to the abundant evidence suggesting that even brief episodes of exercise can benefit health.
Dr. Qi emphasised that stairs offer an inexpensive and convenient means to integrate exercise into daily routines.
In addition to enhancing heart health, experts highlight that stair climbing burns twice the calories of walking and promotes the strength of both lungs and muscles.
Dr. Qi further pointed out that individuals with an elevated risk of cardiovascular disease, such as those with a family history or high blood pressure, could effectively mitigate their risk through daily stair climbing.
Approximately 620 million people are currently contending with cardiovascular disease worldwide, a broad term encompassing various conditions impacting the heart or blood vessels.
Typically associated with the accumulation of fatty deposits in arteries (atherosclerosis), it heightens the risk of blood clots.
These figures are expected to increase due to ageing populations, demographic growth, and improved survival rates from heart and circulatory diseases.
Nonetheless, health authorities assert that adopting a healthy lifestyle—quitting smoking, maintaining a balanced diet, engaging in regular exercise, and limiting alcohol consumption—can significantly prevent cardiovascular disease.
Members, who among you are into stair climbing, or do you have a preferred exercise that works better for you? Share your thoughts in the comments!
Well, there is another activity that researchers believe can give your heart an even better boost.
Recent research suggests that climbing stairs might be more effective in reducing the risk of heart attacks and strokes.
Tulane University scientists monitored the health of 458,860 people in the UK over an average of 12.5 years. Participants were assessed on how often they climbed stairs at the start of the study and again five years later.
Climbing five flights daily yields significant heart benefits. Image source: Pixabay
Throughout the project, 39,043 individuals developed atherosclerosis, a condition where arteries narrow, impeding blood flow.
The findings, published in the journal Atherosclerosis, showed that individuals who climbed one to five flights of stairs daily were three per cent less likely to experience atherosclerosis than those who didn’t climb any stairs.
Meanwhile, participants climbing at least six flights daily demonstrated a 16 per cent lower risk.
The researchers determined that climbing more than five flights of stairs, approximately 50 steps, was associated with a reduced risk of illness that can lead to heart attacks and strokes.
‘Short bursts of high-intensity stair climbing are a time-efficient way to improve cardiorespiratory fitness... especially among those unable to achieve the current physical activity recommendations,’ said the study author Dr Lu Qi.
Other examples of high-intensity exercise, include skipping or aerobics.
The UK’s National Health Service (NHS) suggests other activities in this category for 75 minutes per week, including running, swimming, and biking fast.
The results underscore the potential benefits of incorporating stair climbing as a preventive measure against atherosclerosis, as mentioned by Dr Qi.
However, the observational study doesn’t indicate a direct reduction in participants’ cardiovascular disease risk through climbing stairs.
For example, it’s possible that those opting for the stairs were inherently more physically fit and adhered to a healthier lifestyle.
That said, these findings contribute to the abundant evidence suggesting that even brief episodes of exercise can benefit health.
Dr. Qi emphasised that stairs offer an inexpensive and convenient means to integrate exercise into daily routines.
In addition to enhancing heart health, experts highlight that stair climbing burns twice the calories of walking and promotes the strength of both lungs and muscles.
Dr. Qi further pointed out that individuals with an elevated risk of cardiovascular disease, such as those with a family history or high blood pressure, could effectively mitigate their risk through daily stair climbing.
Health authorities stress that a healthy lifestyle—quitting smoking, a balanced diet, regular exercise, and limited alcohol—significantly prevents cardiovascular disease. Image source: Pixabay
Approximately 620 million people are currently contending with cardiovascular disease worldwide, a broad term encompassing various conditions impacting the heart or blood vessels.
Typically associated with the accumulation of fatty deposits in arteries (atherosclerosis), it heightens the risk of blood clots.
These figures are expected to increase due to ageing populations, demographic growth, and improved survival rates from heart and circulatory diseases.
Nonetheless, health authorities assert that adopting a healthy lifestyle—quitting smoking, maintaining a balanced diet, engaging in regular exercise, and limiting alcohol consumption—can significantly prevent cardiovascular disease.
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