Climbing stairs can promote longevity. How many flights is enough? : shot

Climbing the stairs is a good way to get a quick aerobic workout, says cardiologist Dr. Carlin Long.

Lingqi Xie/Getty Images

hide caption

toggle caption

Lingqi Xie/Getty Images

Climbing the stairs is a good way to get a quick aerobic workout, says cardiologist Dr. Carlin Long.

Lingqi Xie/Getty Images

at some point less than half Ten American adults get the recommended amount of exercise, providing new evidence that climbing stairs can reduce your risk of heart disease and help you live longer.

new A meta-analysis was presented A European Society of Cardiology conference found that people who regularly climb stairs are about 39% less likely to die from heart disease than those who don't. They also had a lower risk of heart attack and stroke.

“We were surprised that such simple exercise reduced all-cause mortality,” says study author Dr Sophie Paddock, from the University of East Anglia and Norfolk and Norwich University Hospitals Foundation Trust in the UK. .

She and her colleagues looked at data from about 480,000 participants, ranging in age from their mid-30s to their mid-80s. About half of them were women. Paddock said the findings are consistent with a growing body of evidence showing the benefits of moderate-intensity exercise.

The moment you start climbing the stairs, your body reacts. “It increases your heart rate, increases cardiac output, and improves circulation,” she explains. Dr. Manish Parikh, Chief of Cardiology at NewYork-Presbyterian Brooklyn Methodist Hospital. “And everything we know is having a positive impact,” he says.

So, how many stairs is enough to climb?One study found that mountain climbing 6-10 flights per day was associated with a decreased risk of premature death.And another study found that climbing 5 flights a day reduces risk 20% reduction in cardiovascular disease.

To calculate this, researchers analyzed participants' risk of heart disease based on factors such as blood pressure, cholesterol, smoking history, family history, and genetic risk factors. Participants filled out a questionnaire about their lifestyle and exercise habits, such as going up and down stairs. For 12 years, people who climb stairs have successfully prevented heart disease. Notably, they found that those who stopped climbing stairs during this period had an increased risk. It's a reminder that to reap the benefits of exercise, you have to keep going.

The benefits are immediate. Review published Earlier this year, we found that a minimum of 4 to 8 weeks is required to start improving cardiometabolic risk. This study found that regularly climbing stairs improved body composition, blood pressure, insulin sensitivity, and blood pressure.

If you're looking to incorporate more movement into your day, adding a run up and down the stairs is a quick way to get a cardio workout in. Dr. Carlin Long, a cardiologist at the University of California, San Francisco. “If he can accomplish six to 10 stair movements per day, I think that would be a good goal,” says Long, but this will vary depending on his level of personal fitness.

“Exercise is one of the best approaches to maintaining cardiovascular health,” says Long, and taking the stairs can be helpful. “You don't need a gym membership,” he says, noting that many people can take the stairs at home or work. To meet physical activity recommendations, Long says more sustained exercise, such as long bike rides, walks or jogs, and treadmill sessions, is also worth it. 30 minutes a day of exercise.

Climbing stairs also helps build muscle. “Stair climbing is a great combination of both cardio and strength training,” he says. Dr. Tamara Horwicha cardiologist at UCLA who focuses on women's heart health.

It increases your heart rate and strengthens your muscles at the same time. “You have to pull her weight up to the next flight of stairs, which strengthens her leg muscles,” she says. And this is an important advantage. 24% of adults In the United States, we meet recommended goals for both aerobic and muscle-strengthening exercise.

If you're not in the habit of climbing stairs, you may need to start slow.

If you track your steps with FitBit or Apple, these devices can also be used to track your climbs. “So instead of just looking at the steps; [you] You can also look at the number of stairs you climb and try to increase it,” she says. This is a good way to measure progress.

This article was edited by Jane Greenhalgh

Summarize this content to 100 words

Climbing the stairs is a good way to get a quick aerobic workout, says cardiologist Dr. Carlin Long.

Lingqi Xie/Getty Images

hide caption

toggle caption

Lingqi Xie/Getty Images

Climbing the stairs is a good way to get a quick aerobic workout, says cardiologist Dr. Carlin Long.

Lingqi Xie/Getty Images

at some point less than half Ten American adults get the recommended amount of exercise, providing new evidence that climbing stairs can reduce your risk of heart disease and help you live longer. new A meta-analysis was presented A European Society of Cardiology conference found that people who regularly climb stairs are about 39% less likely to die from heart disease than those who don't. They also had a lower risk of heart attack and stroke. “We were surprised that such simple exercise reduced all-cause mortality,” says study author Dr Sophie Paddock, from the University of East Anglia and Norfolk and Norwich University Hospitals Foundation Trust in the UK. .

She and her colleagues looked at data from about 480,000 participants, ranging in age from their mid-30s to their mid-80s. About half of them were women. Paddock said the findings are consistent with a growing body of evidence showing the benefits of moderate-intensity exercise.

The moment you start climbing the stairs, your body reacts. “It increases your heart rate, increases cardiac output, and improves circulation,” she explains. Dr. Manish Parikh, Chief of Cardiology at NewYork-Presbyterian Brooklyn Methodist Hospital. “And everything we know is having a positive impact,” he says. So, how many stairs is enough to climb?One study found that mountain climbing 6-10 flights per day was associated with a decreased risk of premature death.And another study found that climbing 5 flights a day reduces risk 20% reduction in cardiovascular disease. To calculate this, researchers analyzed participants' risk of heart disease based on factors such as blood pressure, cholesterol, smoking history, family history, and genetic risk factors. Participants filled out a questionnaire about their lifestyle and exercise habits, such as going up and down stairs. For 12 years, people who climb stairs have successfully prevented heart disease. Notably, they found that those who stopped climbing stairs during this period had an increased risk. It's a reminder that to reap the benefits of exercise, you have to keep going.

The benefits are immediate. Review published Earlier this year, we found that a minimum of 4 to 8 weeks is required to start improving cardiometabolic risk. This study found that regularly climbing stairs improved body composition, blood pressure, insulin sensitivity, and blood pressure. If you're looking to incorporate more movement into your day, adding a run up and down the stairs is a quick way to get a cardio workout in. Dr. Carlin Long, a cardiologist at the University of California, San Francisco. “If he can accomplish six to 10 stair movements per day, I think that would be a good goal,” says Long, but this will vary depending on his level of personal fitness.

“Exercise is one of the best approaches to maintaining cardiovascular health,” says Long, and taking the stairs can be helpful. “You don't need a gym membership,” he says, noting that many people can take the stairs at home or work. To meet physical activity recommendations, Long says more sustained exercise, such as long bike rides, walks or jogs, and treadmill sessions, is also worth it. 30 minutes a day of exercise. Climbing stairs also helps build muscle. “Stair climbing is a great combination of both cardio and strength training,” he says. Dr. Tamara Horwicha cardiologist at UCLA who focuses on women's heart health. It increases your heart rate and strengthens your muscles at the same time. “You have to pull her weight up to the next flight of stairs, which strengthens her leg muscles,” she says. And this is an important advantage. 24% of adults In the United States, we meet recommended goals for both aerobic and muscle-strengthening exercise. If you're not in the habit of climbing stairs, you may need to start slow. If you track your steps with FitBit or Apple, these devices can also be used to track your climbs. “So instead of just looking at the steps; [you] You can also look at the number of stairs you climb and try to increase it,” she says. This is a good way to measure progress.

This article was edited by Jane Greenhalgh

https://npr.org/sections/health-shots/2024/04/29/1247532191/longevity-stairs-climbing-exercise-heart-disease Climbing stairs can promote longevity. How many flights is enough? : shot