Natural Health

Can You Pass the Stair Test?

ReviewedReviewed by Susan Clark

Back to ArticlesArticles
Genesis

Genesis

Telomere Activation Complex And Mitochondrial Enhancement Matrix.

$119.99

Can You Pass the Stair Test? about Genesis

It’s a phrase that’s become almost cliché: take the stairs instead of the elevator.

Why? To improve the health of your heart, of course.

Now, there’s another reason.

A new study suggests that how fast you climb stairs can reveal your heart health and whether or not you’re in danger of coronary artery disease. 


Key Takeaways

  •  Stair-climbing can be used to assess your heart health by achieving an exercise capacity measured in metabolic equivalents.
  • Stair climbing speed may suggest an elevated risk of coronary artery disease.
  • Regular physical activity benefits heart health, strengthens bones, lowers blood pressure, reduces inflammation, and boosts immune response.

  • Stair Climbing and Your Heart


    The study, performed at the University Hospital A, in Coruña, Spain, found that the time it takes someone to climb four flights of stairs can reveal their overall heart health.1

    The study included 165 symptomatic patients with suspected coronary artery disease who each walked or ran on a treadmill until exhaustion. Their exercise capacity was measured as metabolic equivalents (MET). After the exercise, researchers gave the group a 15 to 20 minute rest period.

    Next, researchers asked the group to climb four flights of stairs, which was the equivalent of 60 steps, at a fast, but non-running pace. Then, they measured their METs again.

    The Magic Number is Ten

    People who climbed the stairs in less than 40 to 45 seconds achieved more than nine to ten METs. Study authors say reaching ten METs during exercise was linked to low mortality rates (less than one percent per year).

    Those who took 1.5 minutes or longer to climb the stairs achieved less than eight METs, which translates into an anticipated death rate of two to four percent per year or 30 percent in ten years.

    Researchers also conducted heart function imaging during the stair tests. The results revealed that 58 percent of the participants who took more than 1.5 minutes to climb the stairs had abnormal heart function during the exercise, a possible indicator of coronary disease.

    “The stairs test is an easy way to check your heart health," says study author Dr. Jesús Peteiro, a cardiologist at University Hospital A.

    "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," Dr. Peteiro adds.

    The Stair Test is Not For Everyone

    This method of assessment seems easier and cheaper than traditional stress tests. In fact, hypothetically, one could perform the stair test with a simple stopwatch.

    However, the stair test may not be advised for people who are elderly, prone to falling or have limited mobility. For others, stair climbing is tough on joints. And for others still, charging up multiple steps -- à la Rocky -- seems excessive.

    Fortunately, stair climbing isn’t the only way to perform a heart health self-assessment. Other activities can also be used as indicators of cardiovascular health. For instance, if you can walk two city blocks, then your heart health is moving in the right direction.

    Step it Up For Better Heart Health

    Stair climbing can also be included as part of your regular exercise regimen. You can tackle stairs at a park or even at home with a stair climber machine such as StairMaster.

    Basically, this stationary fitness machine rotates steps, allowing the user to climb upward at the pace he or she sets.

    A stair-climbing machine can offer an above-average cardio workout while also toning the quadriceps, hamstrings, calves, and glutes. In addition to toning the lower body, it’s also great for strength-building. And, since climbing stairs is a weight-bearing exercise, it benefits bones. This becomes particularly important as we get older because bone loss tends to increase as we age.

    Compared with other cardiovascular exercises such as running, climbing stairs at the park or on a machine is relatively low impact.

    If stair climbing is not your thing, add a bit of moderate hill climbing on your daily walk to boost your exercise capacity. Or, go for a higher gear on your next bike ride around the neighborhood.

    Just Get Moving

    Dr. Peteiro and his team encourage everyone to undertake a regular exercise program to improve not just heart health, but the health of the whole body.

    “Physical activity has positive effect on blood pressure and lipids, reduces inflammation and improves the body`s immune response to tumors,” says Dr. Peteiro.

    I couldn’t agree more. This latest study proves that exercise is a medicine we all need. In fact, it's just the latest in a string of studies that point to the importance of regular exercise to our longevity. So, whether it’s stair climbing, walking, biking or swimming, I suggest picking exercises you enjoy so you’ll actually commit to doing at least one of them every day.

    Summary

    A recent study conducted at the University Hospital A in Coruña, Spain, reveals that the speed at which you climb four flights of stairs can serve as a simple indicator of your heart health. The research showed that individuals who can climb 60 steps in under 45 seconds are likely to have better heart function, whereas those who take over 1.5 minutes may be at risk for coronary artery disease. This stair test offers an easy, practical way to assess heart health, though it’s not suitable for everyone. Regular exercise, including stair climbing, can improve heart health and reduce the risk of cardiovascular diseases.


    Frequently Asked Questions

    What does the stair climbing test measure?

    The stair climbing test measures how quickly you can climb four flights of stairs, indicating your overall heart health and risk for coronary artery disease.

    How fast should I climb the stairs for optimal heart health?

    Climbing four flights of stairs in less than 45 seconds suggests that your heart is in good health, with a low mortality risk.

    What are METs, and why are they important?

    METs, or metabolic equivalents, measure exercise capacity. Achieving at least 10 METs during physical activity is linked to low mortality rates and better heart health.

    Is the stair test safe for everyone?

    No, the stair test may not be suitable for people who are elderly, prone to falls, have limited mobility, or have joint issues.

    Can I improve my heart health without using stairs?

    Activities like walking, biking, or swimming can also help improve your heart health and overall fitness.
    1. European Society of Cardiology. "Test your heart health by climbing stairs." December 2020.
    Genesis

    Genesis

    Telomere Activation Complex And Mitochondrial Enhancement Matrix.

    $119.99

    Keep Reading

    View All Articles
    Laugh Your Way to Sharper Vision about false

    Natural Health

    Laugh Your Way to Sharper Vision

    Discover how laughter therapy could rival eye drops for treating dry eyes.

    Discovering New Benefits of the “Sleep Hormone” about false

    Natural Health

    Discovering New Benefits of the “Sleep Hormone”

    Regular readers of this newsletter will recall that my team has written quite a few articles on how getting enough sleep is critical to our health and well-being. Insufficient sleep can drain your

    Green Tea and Coffee Can Guard Against Diabetes Complications about false

    Natural Health

    Green Tea and Coffee Can Guard Against Diabetes Complications

    The health benefits of green tea are widely known, but coffee? Not so much. Now exciting new research from Japan shows both popular beverages can benefit people with diabetes in life-saving ways. So