Getting 10,000 steps a day is a popular fitness goal for millions of people.
But another exercise goal may be even more effective when it comes to improving heart health, experts say.
Research suggests that climbing just five flights of stairs a day can reduce the risk of heart attacks and strokes.
However, according to the results of a 10-year study of 400,000 Britons, the benefits appeared to be even greater for people who drove 10 or more flights.
Stair climbing provides short, high-intensity exercise, as does jumping or aerobics.
US researchers who studied more than 400,000 Britons found that climbing just five flights of stairs a day – or 50 steps – reduced their risk of heart attacks and strokes.
Those who made six to 10 flights per day had a 16 percent lower risk, those who made 11 to 15 flights had a 22 percent lower risk, and those who made 16 to 20 flights had ‘ A 23 percent lower risk had lower risk compared to those who chose elevators. or escalators (shown in the graphic)
Other examples of such activity – the NHS recommends we spend 75 minutes a week doing it – include running, swimming and fast cycling.
Scientists at Tulane University monitored the health of 458,860 people in the United Kingdom for an average of twelve and a half years.
Participants were asked how often they climbed stairs at the start of the study and again five years later.
During the course of the project, 39,043 patients developed atherosclerosis, in which the arteries narrow, making blood flow more difficult.
The results, published in the journal Atherosclerosis, showed that participants who climbed one to five stairs a day experienced three percent less discomfort. more likely to suffer from arteriosclerosis than those who did not climb it.
Meanwhile, volunteers who got on at least six flights a day had a 16 percent lower risk.
The researchers concluded that climbing more than five flights of stairs – about fifty steps – was associated with a lower risk of the condition, which can lead to heart attacks and strokes.
Dr. Lu Qi, author of the study, said: “Short periods of high-intensity stair climbing are a time-saving way to improve cardiorespiratory fitness … especially in those who cannot meet current physical activity recommendations.”
The results “underscore the potential benefits of stair climbing” as a preventive measure against atherosclerosis, he said.
However, the study was observational and does not mean that stair climbing reduced the risk of cardiovascular disease among participants. For example, those who took the stairs may have been physically fitter and led a healthier lifestyle.
But the results add to the wealth of evidence that even small amounts of exercise can improve health.
Dr. Qi pointed out that stairs are a cost-effective and easy way to incorporate exercise into everyday life.
Experts say climbing stairs not only promotes heart health, but also burns twice as many calories as walking and strengthens the lungs and muscles.
He pointed out that people who are more susceptible to an increased risk of cardiovascular disease – such as those with a family history of the disease or who suffer from high blood pressure – can “effectively” offset their risk by climbing stairs every day.
Around 7.6 million Britons and 48 million Americans suffer from cardiovascular disease, the umbrella term for a range of conditions affecting the heart or blood vessels.
This is usually associated with a build-up of fatty deposits in the arteries (atherosclerosis) and an increased risk of blood clots.
The numbers are expected to increase due to the aging and growing population and improved survival rates for cardiovascular disease.
However, cardiovascular disease can be largely prevented by leading a healthy lifestyle such as quitting smoking, eating a balanced diet, exercising regularly, maintaining a healthy weight and drinking less alcohol, health experts say.
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Crystal Leahy is an author and health journalist who writes for The Fashion Vibes. With a background in health and wellness, Crystal has a passion for helping people live their best lives through healthy habits and lifestyles.
