From aiding weight loss to improving cardiovascular fitness, stair climbing is known to have several health benefits. It enhances lower body strength and also helps you achieve toned and defined muscles. Additionally, what’s great about climbing stairs is that it can easily be incorporated into your daily fitness routine. But the only question that remains is how many stairs should you climb to get maximum results? A new study holds the answer to this.
Study Findings
The study, published in the Journal Atherosclerosis, analysed data from nearly 4.59 lakh adults over a course of 12.5 years. Individuals were divided depending on how often they climbed the stairs and kept them in observation for any onset of heart disease.
The researchers from Tulane University found that people who climbed more than five flights of stairs daily, which equals to about 50 steps, had a 20% lower risk of Atherosclerotic Cardiovascular Disease (ASCVD) than non-climbers.
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Dr Lu Qi, HCA Regents Chair and professor at Tulane University’s School of Public Health and Tropical Medicine in New Orleans, and co-corresponding author, said, “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,” adding, "These findings highlight the potential advantages of stair climbing as a primary preventive measure for ASCVD in the general population."
What Is Atherosclerotic Cardiovascular Disease (ASCVD)?
Atherosclerotic cardiovascular disease (ASCVD) is a group of conditions caused by plaque buildup in arterial walls, according to the American Heart Association (AHA). It includes Coronary Heart Disease (CHD) like myocardial infarction, angina, and coronary artery stenosis, Cerebrovascular disease, such as a transient ischemic attack, ischemic stroke, and carotid artery stenosis, Peripheral Artery Disease, such as claudication, and aortic atherosclerotic disease, such as abdominal aortic aneurysm and descending thoracic aneurysm.
Symptoms To Note
Depending on the location of plaque buildup, symptoms may vary in people, as per the Mayo Clinic. Some examples include:
- Atherosclerosis in your heart arteries can cause chest pain and pressure.
- Atherosclerosis in the arteries leading to your brain can cause numbness or weakness in your arms or legs, difficulty speaking or slurred speech, temporary loss of vision in one eye, or drooping muscles in your face.
- Atherosclerosis in the arteries in your arms and legs can cause symptoms of PAD, such as leg pain, numbness, and swelling.
A Final Word
While exercising plays a key role in managing cholesterol levels in the body and reducing the risk of plaque buildup in the arteries, a healthy diet also contributes to lowering the risk. Including more fruits and vegetables, lean meat instead of fatty processed non-vegetarian foods, along with nutrient-dense nuts and seeds can reduce the burden on your heart. These along with healthy lifestyle practices, such as getting proper sleep and managing stress levels can prove beneficial. Most importantly, cut down on alcohol consumption and quit smoking as they are the leading factors that increase your risk of cardiovascular issues.