Seniors Climb Stairs

The Surprising Health Benefits of Stair Climbing

In All Health Watch, Anti-Aging, Diet and Nutrition, Featured Article, Fitness and Exercise, General Health by INH Research1 Comment

When we go to the gym, we face a choice… Should we do an aerobic workout? Or strength exercises? Maybe a little of both?

Studies show they each have important and specific health benefits. Aerobic exercise is good for your heart and lungs. It lowers blood pressure, improves immunity and blood lipids, and it promotes vascular health.1

Strength training builds stronger bones and muscles. It helps you lose weight, promotes balance, and also helps lower blood pressure.2

A new study shows that one kind of exercise uniquely combines the benefits of both.

Researchers gathered postmenopausal women. Scientists did a detailed physical exam of the participants. They measured their arterial stiffness, blood pressure, lipids, weight, and leg strength.

Then the researchers had the women begin a regimen of stair climbing. They did short stair-climbing sessions two to five times a day, four days a week.

After one month, they retested the women. They found that stair-climbing provides benefits that straddle the line between aerobic and strength exercise. The subjects had:

  • Improved arterial flexibility
  • Increased lower body strength
  • Lower blood pressure
  • Better cholesterol and triglyceride readings
  • Improved cardiorespiratory fitness

Dr. JoAnn Pinkerton is executive director of the North American Menopause Society. She led the study. Dr. Pinkerton noted that climbing stairs offers the muscle benefits of leg strength training along with the cardiovascular benefits of aerobic exercise.

4 Surprising Health Benefits of Stair Climbing

Other studies have shown that climbing stairs also:

  • Lowers death risk. A Harvard study found that men who average at least eight flights of stairs per day had a 33% lower mortality rate than men who didn’t use stairs.3
  • Triggers weight loss. Duke University researchers reported that climbing just two flights of stairs per day can lead to a 6-pound weight loss over one year.4
  • Lowers stroke risk. One study found that the risk of stroke declined by 20% in men who climbed just three flights of stairs each day.5
  • Builds bone health. A study in England of women ages 45 to 61 found that those who climbed a few flights of stairs a day had increased hip bone density.6

In the new study, the subjects climbed about 350-1,000 steps four days a week. It will take you only about 10-25 minutes to get the equivalent workout even if you go at a very slow speed of 40 steps a minute.7

You can use a stair-climbing machine. Or you can do it the old-fashioned way… If you live or work in a building with stairs, simply switching from the elevator to the stairs may effectively improve your health.


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References:
1 https://www.everydayhealth.com/fitness/workouts/why-you-need-aerobic-exercise.aspx
2 https://www.everydayhealth.com/fitness/add-strength-training-to-your-workout.aspx
3 https://www.stepjockey.com/blog/twenty-amazing-stair-climbing-facts
4 https://michaelwoodfitness.com/tag/harvard-alumni-study/
5 https://academic.oup.com/ije/article-pdf/28/2/241/18477605/280241.pdf
6 https://academic.oup.com/ije/article-pdf/28/2/241/18477605/280241.pdf
7 http://livehealthy.chron.com/stair-climber-levels-7202.html

Comments

  1. Whilst at college doing my pharmacy studies we had 2 Buildings the OLD on one side of a Main road and the very new on the other side.. Amazingly there never was an accidental injury to any student in the Four years that I attended and I do not think there has ever been one. My point however is that there was a series of 15 stone steps down to street level from the old building and 16 stone steps up to the first floor level of the new building after crossing the road. There were three different floors in both the new and old buildings so that over a day of lectures we probably ran (not technically allowed by the dean) up some 100s of steps as consecutive lectures or lab sessions were not planned to be in the same building let alone on the same floor. I am 88 years old and do EVERY thing for myself (No motor vehicle) and the Dean lived to be 98,living on his own and looking after himself until he was 96. No doubt running up all those steps formed a great base for us later in life. Geoff Newall Retired Pharmacist, Perth,Western Australia (Ex UK)

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