A journey of a thousand miles commences with one step," as proclaimed by the ancient Chinese philosopher Laozi. Now, let's put a spin on those words: "A journey of a thousand steps begins with a single flight of stairs." Why the twist? Because stair climbing isn't just an upward journey for your legs; it's a path to better heart health and overall well-being.
The European Society of Cardiology (ESC) revealed a straightforward measure of heart health: the ability to climb four flights of stairs in under a minute. Stressing its importance, Dr. Jesús Peteiro, a cardiologist at University Hospital A Coruña, Spain, said, "The stairs test is a simple way to assess your heart health. If it takes you more than 1.5 minutes to climb four flights, consult a physician; your health may need attention."
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According to researchers, climbing in under 40-45 seconds signalled great shape, with more than 9-10 METs, which is a way to measure how hard one is working during the activity. Research shows that achieving 10 METs means a very low risk of death, about 1 percent or less yearly, or 10 percent in a decade. Conversely, taking 1.5 minutes or more meant less than 8 METs, implying a higher risk, around 2-4 percent yearly, or 30 percent in a decade.
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Here are some benefits of climbing stairs for your heart:
Boosts cardiovascular health: When you regularly engage in climbing stairs, you put your heart to work. With each step, your heart rate elevates, and your blood circulates more efficiently. This gradual transformation helps nurture your overall heart well-being, making it stronger and more resilient.
Strengthens your heart through aerobic workouts: Picture yourself ascending those stairs; it's not just exercise — it's a dynamic, moderate to high-intensity aerobic activity. As you conquer each step, you are strengthening your heart muscles. This process enhances the heart’s ability to pump blood throughout your body effectively.
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Helps you lose weight: Including stair climbing into your daily routine can have a wonderful impact on your heart health and weight. It an expert-approved solution for managing or shedding those extra kilos. As you gradually ascend and descend those stairs, you can actively contribute to weight control. This, in turn, lowers the risk of heart-related issues such as hypertension and coronary artery disease.
Helps reduce blood pressure: With each step you take up those stairs, your body undergoes a healthy transformation. Over time, you may notice a welcome change in your blood pressure readings. This isn't just a numeric shift; it's a journey towards reducing the strain on your heart caused by high blood pressure.
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Increases endurance, easing daily demands: Practising stair climbing can be your own endurance adventure. As you keep working at it, you will notice a marked increase in your stamina. These changes also help make your everyday activities easier on your heart. It's like giving your heart a respite from strenuous labour.
How to introduce stair climbing into your routine, and how to do it right:
Here's an easy way to introduce stair climbing into your routine: give Stair Climbing-Based High-Intensity Interval Training (STAIR) a try. This workout plan highlights how effective stair climbing can be helpful in improving your fitness if you are usually less active.
Here's how the STAIR protocol works:
Warm-up and cool-down: Start with a 10-minute warm-up and finish with a 5-minute cool-down, both involving self-paced walking on level ground.
Stair climbing sessions: The core of the workout consists of three exercise sessions. In each session, you continuously ascend and descend a single flight of stairs six times, totaling 12 steps. There's a 90-second active recovery period between each of these stair climbing sessions.
Climbing technique: During the stair climbing segments, you're advised to take it one step at a time. Ascend at a challenging pace and descend comfortably, ensuring you can safely complete all three sessions. If needed, you can use railings for support.
Recovery: For the recovery periods, you walk at your own pace on level ground.
Intensity tracking: Aim for a Rate of Perceived Exertion (RPE) of 14–15 out of 20. After each session, evaluate your overall effort and fatigue by providing an RPE score that covers the entire high-intensity period, including both ascent and descent.
Risks of stair climbing for heart health
Stair climbing offers several heart health benefits, but it also carries some risks. Excessive exertion may strain the heart, and repetitive motion can stress joints, leading to injuries that limit physical activity. Excessive heart rate during intense climbing can be fatal for certain heart conditions, thus consulting a doctor is mandatory. Lastly, muscle fatigue from intense climbing affects balance and raises the risks of injury.
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