A crucial part of the healthy aging process is maintaining mobility and independence through the years, especially between 50 and 70 when the average person could lose up to 30% of their muscle mass. Something as simple and everyday as taking the stairs with ease is a strong sign of cardiovascular health, whereas struggling with the stairs could be a sign of poor heart health.
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“The stairs test is an easy way to check your heart health,” says Dr. Jesús Peteiro, a cardiologist at University Hospital A Coruña, Spain, via the European Society of Cardiology. “If it takes you more than one-and-a-half minutes to ascend four flights of stairs, your health is suboptimal, and it would be a good idea to consult a doctor… The idea was to find a simple and inexpensive method of assessing heart health. This can help physicians triage patients for more extensive examinations.”
Using the stairs is also linked to a lower risk of heart disease, according to a study published in the journal Atherosclerosis. “Compared with people who said they didn't climb any stairs, those who reported climbing five flights of stairs daily — about 50 steps — were about 20% less likely to experience a heart-related problem or stroke,” says Harvard Health. “According to the study authors, stair climbing is a minimal-equipment, low-cost way to lower cardiovascular risk that's easy to add to a person's daily routine.”
Climbing stairs works several muscles at the same time, making it an excellent way to work out. “You’re working your heart, which is the most important muscle of the body, but then you’re also working your legs and you’re building muscles,” Dr. Carrie Jaworski, a sports medicine physician in Park City, Utah, and president-elect of the American College of Sports Medicine, tells TODAY. “It’s a great workout.”
Taking the stairs is an ideal exercise for over 50s, both for heart benefits but because it’s a low-impact workout. For maximum benefits, combine walking with strength training. “When creating an exercise regimen, I recommend engaging in both low- and high-intensity exercises every week,” says Matt Kaufman, MD, Stanford Physical Medicine and Rehabilitation resident via the Stanford Center on Longevity. “This could look like taking an hour walk every morning along with hiring a trainer at the gym for weekly weightlifting sessions, or taking a Pilates class every week along with your regular HIIT classes,” says Dr. Kaufman. “Ultimately, the best exercise regimen is something you will stick with. Whether it is one form or multiple forms of exercise, what is most important is that you are consistently active!”
Sources referenced in this article
Henry Ford Health: How To Maintain Muscle Mass As You Age
European Society of Cardiology: Test your heart health by climbing stairs
Harvard Health: Climbing stairs linked to lower risk of heart disease
TODAY: Is stair climbing a good workout? Here's how many steps to climb to get the most benefits
Stanford Center on Longevity: Recommended Exercises for Adults 50+
