Recent studies hint at an uncomplicated method to bolster heart health: choose stairs over the elevator. A comprehensive study from Tulane University (click here) found a strong correlation between the act of stair climbing and improved heart conditions, especially in warding off atherosclerotic cardiovascular disease (ASCVD) – a condition that prompts the hardening and narrowing of arteries due to plaque build-up and can lead to severe heart diseases and strokes.
The research, which spanned over 12.5 years, tracked the health trajectory of approximately 459,000 adults. Participants were categorized based on their frequency of stair climbing, and their heart health was observed. The outcomes were noteworthy: individuals who ascended more than five flights of stairs daily experienced a 20% reduced risk of ASCVD compared to those who avoided stairs.
An interesting observation from the study was the parallel between stair climbing and a “game score” related to heart disease risk. A non-climber has a baseline score of 1. However, climbing even just once daily can decrease the score to 0.97. As the frequency increases to 11-15, 16-20, or 21+ climbs a day, the scores reduce to 0.78, 0.77, and 0.81 respectively. The key takeaway: frequent stair climbing equals a robust heart.
Consistency, however, is vital. Participants who ceased their stair-climbing habits showed a 32% heightened risk of developing ASCVD.
Dr. Lu Qi, a professor at Tulane’s School of Public Health and Tropical Medicine, emphasizes the benefits of stair climbing, especially for those who find it challenging to stick to regular exercise regimes. According to him, “High-intensity short bursts of stair climbing can considerably enhance cardiorespiratory fitness and the lipid profile.”
So, in the hustle and bustle of modern life, let’s consider adopting the simple act of taking the stairs as a pivotal step toward cardiovascular wellness. Aim for at least five flights or roughly 50 steps daily. Whether predisposed to heart disease or not, this small change could be the gateway to a longer, more healthful existence.
