Posted on 10/01/2023 6:12:09 PM PDT by ConservativeMind
Forget walking 10,000 steps a day. Taking at least 50 steps climbing stairs each day could significantly slash your risk of heart disease, according to a new study.
The study, published in Atherosclerosis, found that climbing more than five flights of stairs daily could reduce risk of cardiovascular disease by 20%.
Atherosclerotic cardiovascular disease (ASCVD) along with coronary artery disease and stroke are the leading causes of morbidity and mortality worldwide.
"Short bursts of high-intensity stair climbing are a time-efficient way to improve cardiorespiratory fitness and lipid profile, especially among those unable to achieve the current physical activity recommendations," said co-corresponding author Dr. Lu Qi. "These findings highlight the potential advantages of stair climbing as a primary preventive measure for ASCVD in the general population."
Using UK Biobank data collected from 450,000 adults, the study calculated participants' susceptibility to cardiovascular disease based on family history, established risk factors and genetic risk factors and surveyed participants about their lifestyle habits and frequency of stair climbing. Median follow-up time was 12.5 years.
The study found that climbing more stairs daily especially reduced risk of cardiovascular disease in those who were less susceptible. However, Qi said the increased risk of heart disease in more susceptible people could be "effectively offset" by daily stair climbing.
Qi touted the public availability of stairs as a low-cost, accessible way to incorporate exercise into daily routines.
"This study provides novel evidence for the protective effects of stair climbing on the risk of ASCVD, particularly for individuals with multiple ASCVD risk factors," Qi said.
(Excerpt) Read more at medicalxpress.com ...
Whatta bout 10 flights?
100?
A flight of stairs has 13 to 16 steps; so, that’s 65 to 80 steps/day.
Another interesting article. Thanks.
It’s all about finding ways to move around throughout the day.
Humans are made to be in constant, but low intensive, activities throughout the entire day.
Great start but it also increases the risk of twisted ankles...maybe try flat land at first and build up to stairs?
That counts me out, I can’t even do half! Bad knees and ankles from old age.
Our main living is on the main floor, but my office/craft room is upstairs. I must go up and down 50 times a day. 18 steps.
> Great start but it also increases the risk of twisted ankles...maybe try flat land at first and build up to stairs? <
Older folks and those with a bit of a balance problem might want to use a cane.
That wouldn’t help for running up stairs. But it might help for walking up stairs.
Just a thought.
Shouldn’t have installed that elevator in my house then.
Build up your knees and ankles with easy moves. Then, progress to stair walking. Just do a search for exercize for knee and ankle strength.
“50 steps climbing stairs each day”
Do you have to climb down too or does doing so take the benefit away?
I agree, Just two steps into the house kill my knees. Working to build a house with NO steps.
gardening or yard work is a good way to stay limber and strong into the senior years
“Walking more than five flights of stairs a day can cut risk of heart disease by 20%, study says”
Thanks, but I’ll take the heart attack.
I have incorporated walking forward and backward up and down stairs into my daily routine. I hold on to both guard rails when I’m walking back ward. My total flights are a bit more than the suggested minimums. after finishing the stair walking—then I go for a brief 20 minute walk. The entire routine taks slightly less than an half hour. On days when I have time I’ll spend another hour at the gym.
I used to work on the 12th floor in an office building. Good exercise. Used to ride my bike to work and was set for the day for any exercising with no need of gym time. Pretty good for a 60 year old guy. Insinuate your exercise into your day and you’ll never skip it ;-)
At any rate, too many people started taking taking the stairs so building management “fixed” the doors so that they couldn’t be opened from inside the stairway. Big time bummer.
BUT, you’re still going to die.
Crazy
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