What is ‘step test’, and how you could check your heart and lung health with it?

The Step Test estimates aerobic capacity based on heart rate response to exercise and recovery (Image: Canva)

Testing the health of your heart and lungs is crucial for maintaining overall well-being. One effective method to assess cardiovascular fitness is through a step test. Whether you're a fitness enthusiast or someone looking to kickstart a healthier lifestyle, understanding how to perform a step test can provide valuable insights into your cardiovascular health.

What is a Step Test?

It is a simple yet effective way to gauge your heart and lung health. It involves stepping up and down on a platform at a specific rhythm for a set duration. The test measures how quickly your heart rate returns to normal after physical exertion, indicating your cardiovascular fitness level.

Heart rate is measured immediately after exercise and during a one-minute recovery period. The test estimates aerobic capacity based on heart rate response to exercise and recovery.  Before conducting the step test, it's essential to ensure you're in good health and haven't recently experienced any heart-related issues. Consult with a healthcare professional if you have any concerns or pre-existing conditions.

To perform the step test, you'll need:

A sturdy platform: Choose a platform around 12 inches high, such as a sturdy step or bench.

A stopwatch or timer: Use a stopwatch or timer to track the duration of the test accurately.

Comfortable clothing and footwear: Wear comfortable clothing and supportive footwear to avoid any discomfort or injury during the test.

A heart rate monitor (optional): While not necessary, a heart rate monitor can provide real-time feedback on your heart rate throughout the test.

How to conduct the step test?

Choose a sturdy step platform or bench that is around 12-18 inches in height, depending on your fitness level. Begin with a brief warm-up to prepare your body for physical activity. Perform light cardio exercises such as jogging in place or brisk walking for 5-10 minutes. Step up and down on the platform at a rate of 30 steps per minute (one step every two seconds).

Maintain a steady rhythm throughout the test. Continue stepping for a total duration of five minutes. If using a heart rate monitor, record your heart rate immediately after completing the five-minute step test.

After completing the step test, sit down immediately and begin timing your recovery period. Measure your heart rate at one, two, and three minutes after the test. Compare the post-exercise heart rate to your resting heart rate to assess the magnitude of the cardiovascular response to exercise.

Remember to consult with a healthcare professional before performing the test, especially if you have any underlying health concerns.