Climbing about 50 stairs a day has a significant impact on cardiovascular health, increases endurance, and improves metabolism.

A study of 458,860 adults noted the impact of daily stair climbing on cardiovascular health.

If you make climbing stairs a habit as part of a healthy lifestyle, choose shoes with non-slip soles and foot support. (Illustration image created by AI)

Research published in Verywellhealth found that people who climbed more than three floors a day (equivalent to 50 stairs, about two minutes of continuous climbing) had a 20% lower risk of atherosclerotic cardiovascular disease including coronary artery disease, stroke or acute complications.

This shows that a simple habit like climbing stairs for a few minutes a day can have a significant impact on heart health , even for busy people or those with little time to exercise.

According to American cardiologist Vignesh Raghunath, climbing stairs helps increase heart rate, strengthens the heart muscle, and pumps blood and oxygen more effectively throughout the body.

Increasing your heart rate through physical activity also helps regulate and reduce blood pressure, blood sugar, and cholesterol levels, all of which are important risk factors for cardiovascular disease.

In addition, climbing stairs is a short, high-intensity exercise that helps the body move continuously, increase endurance and improve metabolism. This is the reason why experts recommend the habit of climbing stairs as part of a healthy lifestyle.

In addition to climbing stairs, other factors such as diet, weight, living environment and genetics also play an important role.

“While being more active is beneficial, you also need to pay attention to your diet, weight, environment and genetic risk for heart disease,” emphasizes Dr. Raghunath.

For comprehensive heart health care, the American Heart Association offers guidelines:

- Physical activity at least 150 minutes/week;

- A diet rich in whole grains, fruits, vegetables and lean proteins;

- Quit smoking;

- Get 7-9 hours of sleep every night;

- Weight control;

- Stabilize cholesterol, blood sugar and blood pressure.

Things not to do when climbing stairs

Stair climbing is an effective way to improve cardiovascular and muscular health . However, if done incorrectly, you can injure yourself. To protect your health , you should note the following points:

- Don't skip steps: Climbing two or more steps at once increases the risk of tripping. Take one step at a time to maintain your balance.

- Don't carry heavy or bulky items: According to Safety Weekly , carrying bulky or heavy items can obscure your vision and make it difficult to hold onto handrails. If necessary, use a backpack or break up your load to move.

- Avoid distractions: Using your phone, reading a book, or chatting while climbing stairs can distract you and make you more likely to fall. Pay attention to each step.

- Wear appropriate footwear: Slip-soled shoes, high heels, or open-toed sandals can cause falls. Choose shoes with non-slip soles and foot support.

- Warm up and stretch: Not warming up or stretching before climbing stairs can cause muscle strain or joint damage. Do some light stretching exercises before you start.

Source: https://baoquocte.vn/climbing-about-50-stairs-every-day-mang-lai-tac-dong-dang-ke-doi-voi-suc-khoe-tim-mach-tang-suc-ben-cai-thien-trao-doi-chat-327917.html