The study population included healthy participants as well as participants with a history of heart attack or peripheral artery disease. Those who climbed stairs had a 24 percent reduced risk of death during the study period compared to those who did not. Stair climbers also had a 39% lower risk of dying from cardiovascular disease and a lower overall risk of developing cardiovascular disease, heart attack, heart failure, and stroke.

Why is climbing stairs a heart-healthy exercise?

says Dr. Rocky Kateria, an interventional cardiologist at Manipal Hospital in Bangalore. He works his heart, lungs, and muscles at the same time. Unlike at the gym, where you only work your biceps or triceps, which are small muscle groups that you develop locally, stair climbing works multiple large muscle groups, including your quads, hamstrings, glutes, and calves. I will train. As a result, more calories are burned, lean muscle mass is improved, and metabolism and blood sugar levels are regulated. ”

As a result, your muscles have a better ability to extract oxygen from your blood, reducing the need for your heart to pump more blood to your muscles. “This slows your heart rate, lowers blood pressure, reduces stress hormones that can put extra strain on your heart, reduces inflammation, increases high-density lipoproteins (HDL), and increases triglycerides. ,” says Dr. Kateria. “Not only that. An increased metabolic rate means your body continues to burn calories while you’re resting,” he added.

How can I get the most out of my oxygen?

According to Dr. Abhishek Srivastava, cardiac rehabilitation consultant at Kokilaben Dhirubhai Ambani Hospital and Medical Research Institute in Mumbai, walking up and down stairs is equivalent to moderate to high intensity exercise. “This intermittent exercise style has been shown to increase VO2 max, an important marker of cardiovascular efficiency,” he says. VO2 max, or maximum oxygen consumption, refers to the maximum amount of oxygen an individual can use during intense or maximal exercise. The more oxygen you can use during high-level exercise, the more energy you can generate. “Plus, going up and down stairs is a functional movement pattern that promotes balance, coordination, and mobility.” He points out that they shouldn’t.

How can I adopt this routine?

If you don’t have heart problems, you can climb 4 flights of stairs two or three times in 10 to 15 minutes. “And space them out with regular walking,” says Dr. Srivastava. He advises making stair climbing a part of your daily routine of 45 minutes of moderate-intensity exercise. “We recommend starting small and gradually increasing the frequency and duration of your stair-climbing sessions. At first, it may be one flight, then two flights. You can aim to climb more flights at a faster pace,” he advises.

Can someone who has had heart disease climb stairs? “It’s possible if you gradually get into a rhythm at a lower intensity. First, you can climb the stairs without getting your heart rate too high or getting short of breath. You need to stabilize your body by walking. Only then can you begin the stair-climbing routine at level 2 of cardiac rehabilitation,” says Dr. Srivastava.