"How many floors to climb stairs?"...Climbing this much every day drastically reduces the risk of death

Many people climb stairs, right?

Climbing the 6th floor stairs (60 steps) regularly every day is said to be good for your health.

Climbing stairs is an effective exercise that combines aerobic and strength training.

It is also said to be very helpful in strengthening the thigh and hip muscles.

People with joint problems should not overexert themselves..

It is recommended to climb stairs according to your own physical strength and condition.

Use the stairs when going up and the elevator when coming down for joint health~

Make sure to climb the stairs at least once again today~

 

Climbing stairs is good for your health. Various benefits have been scientifically proven. According to research results cited by the American health and medical media 'WebMD', including studies from the University of East Anglia in the UK, climbing stairs reduces the risk of premature death by 24% and the risk of death from cardiovascular diseases such as heart attack, stroke, and heart failure by 39%. The research team announced that these findings were based on an analysis of nine research papers conducted on approximately 500,000 people. These research results were presented at the European Society of Cardiology conference (Preventive Cardiology 2024 Conference).

However, it seems that not many people regularly climb stairs. A study published in the American Journal of Public Health found that only about 2% of shoppers in American malls choose to take the stairs instead of the escalator. The study tracked customer behavior at two malls that had both escalators and stairs. However, after posting a sign that said "Use the stairs for your health," the number of customers climbing the stairs temporarily increased to 4.8% and 6.7%. According to previous research, about 36% of Americans are not very active, and approximately 48% engage in only low levels of physical activity. Only about 16% follow the recommended guidelines for physical activity.

Climbing stairs is both an aerobic exercise and strength training (muscle strengthening exercise). It can be easily done anytime as long as you set your mind to it. Most people of various age groups can do this good exercise without spending extra money, wearing casual clothes, and using stairs at apartments, shopping malls, workplaces, or parks. According to previous research, regular stair climbing reduces the risk of metabolic syndrome (a collective term for various diseases that increase the risk of heart disease, stroke, and diabetes), improves heart and vascular health, and helps with weight loss.

Professor Basilios Vasilios from the University of East Anglia in the UK (Cardiology) said, "Climbing stairs can burn up to four times more calories than walking." Simulation analysis also indicates that a man weighing 77kg can burn over 500 kcal in an hour of stair climbing, and a woman weighing 64kg can burn over 450 kcal in an hour.

 

It's really good for health, but few people do it consistently... The fulfillment rate of general physical activity guidelines is only 16%.

How many stairs should one climb to gain health benefits? Professor Basiliu said, "It's not easy to quantify. The more you climb stairs, the better it is for your health regardless of other physical activities." However, previous research suggests that climbing six floors (about 60 stairs) daily may lead to a plateau in its effects.

Professor Basiliu stated, "Therefore, for the purpose of exercise prescription, climbing six flights of stairs daily could reduce overall mortality and cardiovascular disease mortality." A large-scale observational study (2023) found that climbing stairs more than five times a day significantly lowers the risk of atherosclerosis, which involves the buildup of harmful substances such as fats and cholesterol on arterial walls.

Professor Basiliu said, "If you are too accustomed to taking elevators and escalators in apartments or various buildings, it’s good to start by using the stairs for 1 to 2 floors every day." Regarding disease prevention, just climbing these stairs six times can provide all the benefits of stair climbing. There’s no need to climb all the stairs at once or to do it quickly. Just simply climb. When descending, you can take the elevator. According to the U.S. Centers for Disease Control and Prevention (CDC), adults should engage in 150 minutes of moderate-intensity aerobic activity per week, which involves exercises that raise the heart rate and make you sweat. Depending on your fitness level, even climbing just a few stairs can be considered moderate-intensity aerobic exercise.

 

<Source: Comedy.com>