New studies have shed light on the impact of exercise on longevity, offering alternatives to walking 10,000 steps per day. While this daily goal is known to improve health, it can be challenging for many individuals. However, researchers have now identified more efficient ways to achieve similar benefits without dedicating at least an hour to walking.
A study of over 450,000 adults published in the medical journal Atherosclerosis found that climbing just five flights of stairs per day, or approximately 50 steps, reduced the risk of cardiovascular disease by 20%. The study also revealed that breaking up the climbing into smaller segments throughout the day provided the same benefits as climbing five flights all at once. ABC News medical correspondent Dr. Darien Sutton, an emergency medicine physician not involved in the study, suggested incorporating stair climbing into daily routines, such as choosing a bathroom on a different floor when working in an office.
Apart from reducing the risk of cardiovascular disease, climbing stairs can also help lower the risk of diabetes and improve muscle strength, according to Sutton. Another study published in the British Journal of Sports Medicine supported the notion that short bursts of vigorous activity significantly contribute to longevity. Engaging in activities like brisk walking, jogging, and cycling for just 20 to 25 minutes per day can help individuals live longer.
On the contrary, individuals who spend most of their day being sedentary, with less than 20 minutes of activity, face an increased mortality risk of up to 40%, stated the study. Sutton emphasized that movement is key to longevity and that even a few minutes of physical activity each day can yield significant benefits.
Currently, the U.S. Centers for Disease Control and Prevention (CDC) recommends that adults engage in 150 minutes of moderate-intensity physical activity per week, equivalent to 30 minutes a day, five days per week. The CDC also recommends two days of muscle strengthening activity per week. Furthermore, the CDC advises that adults can split their daily exercise into smaller chunks of time throughout the week.
In conclusion, these recent studies highlight the importance of exercise in improving longevity. Incorporating short bursts of physical activity, such as climbing stairs or engaging in vigorous movements, can lead to significant health benefits and reduce the risk of cardiovascular disease and mortality.