2024-04-30 07:44:14
It has been proven once again that just consistently climbing stairs in your daily life can greatly benefit your health.
A new study presented at the European Society of Cardiology conference last week found that people who habitually use stairs have a 39% lower risk of death from heart disease compared to people who do not use stairs.
Stair users also had a 24% reduced risk of death from all causes and overall risk of death from heart attack, heart failure or stroke.
This study was a meta-analysis of nine studies involving 480,479 participants (53% female) aged 35 to 84 and with various health histories.
Study author Dr Sophie Paddock from the University of East Anglia, UK, said: “Based on these results, we recommend that people include climbing stairs as part of their daily routine.”
“Our research suggests that climbing more stairs may provide greater benefits, but this needs to be confirmed,” she said, adding: “Take the stairs at work, at home or elsewhere.”
How many stairs would you have to climb a day to receive these health rewards?
According to a study cited by the New York Post on the 30th (Korean time), climbing 6 to 10 floors every day reduces the risk of premature death, and another study found that climbing 5 floors a day lowers the risk of cardiovascular disease by 20%. appear.
Dr. Manish Parikh, chief of cardiology at New York-Presbyterian Brooklyn Methodist Hospital, explained that our bodies react immediately and favorably when we take stairs.
“The heart rate goes up, cardiac output (the amount of blood a person’s heart pumps per minute) increases, circulation improves,” he said. “And all of those things we know have positive effects,” he said. He said in an interview with public radio station NPR.
A study published in February showed that climbing stairs can improve cardiometabolic risk indicators such as body composition, blood pressure, cholesterol levels, and insulin sensitivity in just 4 to 8 weeks.
Experts explain that climbing stairs combines aerobic exercise and resistance training to increase your heart rate and strengthen your leg muscles, so it can have greater effects than regular aerobic exercise.
Don’t be greedy from the beginning and start step by step, but it is also helpful to check the amount of exercise using a tool such as Apple Watch.
Dr. Carlin Long, a cardiologist at the University of California, San Francisco, suggested an appropriate target range for climbing stairs.
“If people could climb six to 10 flights of stairs a day, I think that would be a good goal,” he told NPR.
There are also things to be careful about. The strain on the knee joints is much greater when going down stairs than when going up. Therefore, experts advise to use the elevator or walk down slowly.
Park Hae-sik, Donga.com reporter pistols@donga.com
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2024-04-30 07:44:14