Climbing five flights of stairs every day can plummet risk of 'silent killer'

06 October 2023 , 10:24

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Walking up stairs can lower your risk of cardiovascular disease by 20%

It’s no secret that 10,000 steps a day can boost your overall fitness levels, but have you ever considered how many flights of stairs you should aim for every day?

Recent research has suggested that a person should walk up five flights of stairs daily to lower their risk of developing cardiovascular disease by a staggering 20 percent. Commenting on the findings, Dr Lu Qi, HCA Regents Chair and professor at Tulane University’s School of Public Health and Tropical Medicine, said: “They highlight the potential advantages of stair climbing as a primary preventive measure for ASCVD [atherosclerotic cardiovascular disease] in the general population.”

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He added: “Short bursts of high-intensity stair climbing are a time-efficient way to improve cardiorespiratory fitness and lipid profile.” This may seem simple for those living in households with stairs, but people who reside in apartments or bungalows will have to climb stairs elsewhere to reap the benefits discovered in the study.

As part of the study, published in the journal Atherosclerosis, researchers analysed data from a UK Biobank of 450,000 adults. Participants were assessed based on their family history of cardiovascular disease, genetic risk, and established risk factors. They were asked questions about their lifestyle habits and how often they climb stairs. This was followed up 12 years later, and the results found that climbing more stairs daily reduced the risk of cardiovascular disease in those who were less susceptible.

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"This study provides novel evidence for the protective effects of stair climbing on the risk of ASCVD," Dr Qi concluded. For those who don’t have easy access to stairs, many gyms are equipped with a StairMaster cardio machine that mimics climbing.

The equipment is an effective tool for losing weight and improving cardiovascular health. Healthline suggests a 30-minute workout on the StairMaster can burn anywhere from 180 to 260 calories, depending on your body weight and intensity of the workout.

What is ASCVD?

According to the NHS, atherosclerosis occurs when the arteries become narrowed, making it difficult for blood to flow through them. This can increase the risk of a heart attack and stroke. The British Heart Foundation (BHF) warns that there are around 100,000 hospital admissions each year due to heart attacks, while around 34,000 Brits are killed by strokes annually.

The NHS highlights the most common symptoms of ASCVD, these include:

Chest pain
Pain in your arms and legs, especially when exercising
Feeling short of breath
Feeling tired all the time
Feeling weak
Feeling confused
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