Studies have shown that climbing 50 stairs a day can reduce the risk of heart attacks and blood clots. Does this work for you? , Health and Wellness News


If you’re looking for an exercise routine that works for you, hear what top cardiologists are saying

climbing stairsClimbing stairs gives you three times the amount of exercise it takes to walk on the ground (Source: Freepik)

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According to a recent large-scale study, climbing the stairs five times a day can reduce the risk of blood clots, plaques and heart attacks by 20 percent compared to a sedentary lifestyle. The protective effect of climbing stairs was not only felt in people who had no known cardiovascular risk, but it also helped reduce risk in people who had pre-existing triggers. Each flight had at least ten stages. So he climbed 50 stairs at a time.

Does this routine work for everyone? This applies to people who have no history of heart disease, are generally fit and do not have debilitating symptoms such as high blood pressure or obesity. Not for those who have been sedentary all their lives and suddenly decide to change their ways. “The same thing that applies before signing up for the gym applies here too. You need to assess the condition of your heart, especially if you are over 40, and test its endurance capacity. That’s why you need to get an echocardiogram and cardiac stress test. Once you get the go-ahead, climbing stairs is a good routine to do, especially for young people,” says Dr Nishith Chandra, Principal Director, Interventional Cardiology, Fortis Escorts Heart Institute, Delhi.

Why can climbing stairs be beneficial for the heart?

Climbing stairs is nothing but an advanced form of aerobic exercise in which the body fights gravity to move upwards and in the process works every muscle group – the heart being a muscular organ – and expends more energy. And the effect is intensified because your body is also in motion. “Climbing five stairs at a time is another form of high intensity interval training (HIIT) exercise. Now a common man does not understand HIIT, so researchers have chosen its equivalent,” explains Dr Chandra.

Additionally, climbing stairs gives you three times more exercise than walking for the same amount of time on the ground and is associated with faster results. Some studies have proven that HIIT workouts can bring equal or greater improvements in blood pressure, blood sugar levels, and body weight compared to moderate-intensity exercise.

What options work?

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Since the study was conducted over 12.5 years and followed 458,860 adult participants from the UK Biobank, we ignore that they may have started from a certain baseline data, including co-morbidities and other factors. Cannot join. As Dr. Pradeep Kumar D, senior consultant, cardiology, Manipal Hospital, Yeshwantpur, explains, “It is difficult for people who have knee and joint problems to climb stairs, especially those above 50 years of age or those with specific For people with orthopedic problems. The exercises are to be modified and adapted to your needs. For any exercise, you just need to make sure that it helps you reach 70 to 80 percent of your maximum predicted heart rate.

Apart from climbing stairs, you can also do brisk walking, jogging, playing badminton and tennis. When it comes to Indians, any exercise is better than none. Dr. Kumar believes that following a regimen and a sustainable lifestyle goes a long way in improving your heart health.

Who should be careful about the HIT routine?

Since climbing stairs can increase blood pressure and heart rate, it is not recommended for people with uncontrolled blood pressure or other known heart conditions. HIIT is safe if you are healthy and have no history of cardiovascular problems. “Therefore pre-routine checkup is necessary. Even if you have small plaques, an intense treatment can inflame them and cause the vessels to crack and blood to rush over them to form a large clot, which can lead to a heart attack. . So always follow what your doctor says,” says Dr Chandra. No matter what exercise pattern you follow, it’s a good idea to listen to your body and build up gradually.

© The Indian Express Private Limited

First published: On 10-10-2023 14:01 IST


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