Climbing stairs is one of the physical activities that are easy to do but have many health benefits. Research shows that just climbing more than five floors of stairs a day, equivalent to about 50 steps, can reduce your risk of cardiovascular diseases, including heart attack, stroke and blood clots by up to 20%.
According to cardiologist Dr. Vignesh Raghunath, Atlantic Medical Group, Morristown Medical Center, New Jersey: "C resting on a staircase increases heart rate, improves heart muscle, and supports the heart to pump blood more efficiently throughout the body. This activity also helps regulate blood pressure, blood sugar, and cholesterol, all of which are important risk factors for heart disease.
climbing stairs, simple but effective activities
Long-term studies show that the benefits of climbing stairs do not stop at reducing the risk of cardiovascular disease. Those who stop climbing stairs during a 12.5-year follow-up are 32% more likely to develop atherosclerosis than those who continue the habit. This highlights the importance of maintaining daily physical activity.
Climbing stairs is a form of high-intensity exercise in a short time, very suitable for those who do not have much time to practice. It helps the heart muscle work more effectively, increases blood flow and improves blood vessel health. In addition, climbing stairs also helps you maintain weight and improve muscle endurance, especially in middle-aged and elderly people.
Other factors to note
Although climbing stairs has many benefits, expert Raghunath emphasizes: A lot of exercise is good, but cardiovascular health does not only depend on climbing stairs. Diet, weight, sleep, and genetic factors also play an important role.
To optimize cardiovascular health, the American Heart Association recommends 8 essential principles, including: physical activity of at least 150 minutes per week, eating plenty of whole foods, fruits, vegetables and lean proteins, quitting smoking, getting 7 - 9 hours of sleep, managing weight and controlling cholesterol levels, blood sugar and blood pressure.
For those who cannot climb stairs, alternative forms of exercise such as brisk walking, cycling or endurance training still have similar benefits, as long as maintained regularly.
Climbing stairs every day is a simple but effective step to improve cardiovascular health. When combined with a reasonable diet, adequate sleep, and control of other risk factors, this habit can significantly reduce the risk of heart disease and improve quality of life.
