Are You Able to Pass the Stair Test?

It’s a common saying: opt for the stairs instead of the elevator.

Why? Well, one reason is to enhance your heart health.

Now, there’s another benefit.

A recent study indicates that your stair-climbing speed can provide insights into your heart health and potential risk of coronary artery disease.

Overview

Stair Climbing and Your Heart

The research, carried out at University Hospital A in Coruña, Spain, discovered that the duration taken to climb four flights of stairs can disclose an individual's overall heart health.¹

The study involved 165 symptomatic patients suspected of having coronary artery disease, who each underwent walking or running on a treadmill to exhaustion. Their exercise capacity was gauged in metabolic equivalents (MET). Following the exercise, the group had a rest period of 15 to 20 minutes.

The participants were then asked to ascend four flights of stairs, equivalent to 60 steps, at a swift but non-running pace. Subsequently, their MET values were reassessed.

The Crucial Value is Ten

Individuals who climbed the stairs in under 40 to 45 seconds achieved over nine to ten METs. Researchers noted that reaching ten METs during exercise correlated with low mortality rates (below one percent annually).

Those who took 1.5 minutes or more to climb the stairs achieved under eight METs, indicating an expected annual death rate of two to four percent or 30 percent over a decade.

During the stair tests, researchers also conducted heart function imaging. The outcomes showed that 58 percent of participants who took longer than 1.5 minutes to climb the stairs exhibited abnormal heart function during the exercise, potentially signaling coronary disease.

“The stairs test is a simple way to assess your heart health," stated study author Dr. Jesús Peteiro, a cardiologist at University Hospital A.

"If it takes you more than one-and-a-half minutes to climb four flights of stairs, your health is not optimal, and consulting a doctor would be advisable," Dr. Peteiro further explained.

The Stair Test is Not Suitable for Everyone

This assessment method appears more convenient and cost-effective than traditional stress tests. The stair test could theoretically be conducted using a basic stopwatch.

However, the stair test may not be recommended for elderly individuals, those prone to falls, individuals with limited mobility, or those with joint issues. Some may find stair climbing challenging on their joints, while others may consider multiple-step ascents excessive.

Thankfully, stair climbing is not the sole means of conducting a self-assessment of heart health. Other activities can also serve as indicators of cardiovascular health. For instance, being able to walk two city blocks suggests a positive trajectory for heart health.

Ramp Up Your Heart Health

Stair climbing can be incorporated into your regular exercise routine. You can tackle stairs in a park or utilize a stair climber machine at home.

Essentially, this stationary fitness equipment rotates steps, enabling the user to ascend at their chosen pace.

Utilizing a stair-climbing machine can provide an above-average cardiovascular workout while toning the quadriceps, hamstrings, calves, and glutes. Besides lower body toning, it aids in strength-building. Additionally, as a weight-bearing exercise, stair climbing promotes bone health, which becomes crucial as we age due to increased risk of bone loss.

In comparison to other cardiovascular exercises like running, stair climbing, whether outdoors or on a machine, is relatively low-impact.

If stair climbing is not your preference, consider adding moderate hill climbing to your daily walk to enhance your exercise capacity. Alternatively, shift to a higher gear during your neighborhood bike ride.

Just Keep Moving

Dr. Peteiro and his team advocate for engaging in a regular exercise regimen to enhance not only heart health but overall well-being.

“Physical activity positively impacts blood pressure and lipids, reduces inflammation, and enhances the body's immune response to tumors,” Dr. Peteiro highlighted.

This latest study confirms that exercise is a fundamental component of overall health. It joins a series of studies emphasizing the significance of regular exercise for longevity. Whether it’s stair climbing, walking, cycling, or swimming, choose activities you enjoy to ensure daily commitment to at least one form of exercise.

Summary