You've probably heard the advice, "Take the stairs, not the elevator" for good health. And now a new study has shown climbing stairs also lowers blood pressure.
The North American Menopause Society (NAMS) study, published in its Menopause journal, found stair climbing is good for the heart and builds leg strength – particularly in postmenopausal women with oestrogen deficiencies who are at greater risk of vascular and muscle issues.
"This study demonstrates how simple lifestyle interventions such as stair climbing can be effective in preventing or reducing the negative effects of menopause and age on the vascular system and leg muscles of postmenopausal women with hypertension," said Dr. JoAnn Pinkerton, NAMS executive director.
How was the discovery made?
The study looked at a group of postmenopausal women in Korea, who climbed 192 steps two to five times a day, four days a week.
The results showed that climbing stairs reduced arterial stiffness and blood pressure, and improved leg strength in women who have stage 2 hypertensive menopause.
Why is stair climbing good for heart health?
High-intensity resistance training has also been shown to help reduce age-related muscle loss after menopause. However, it may also boost blood pressure, especially in adults with hypertension or pre-hypertension.
This study backed up claims that stair climbing is a better choice, as it combines aerobic and resistance exercise, without raising blood pressure.
Another plus is stair climbing is free, accessible, and easy to incorporate into daily life. Some adults may find resistance training to be a daunting prospect – or simply too expensive or time-consuming.
How to climb more stairs
It's very easy to incorporate stair climbing into your day – whatever your age. You could swap the lift or escalator for stairs when possible. And look for outdoor stairs in parks and reserves, as these provide the perfect place for climbing to your heart's content.
Have more questions about fitness? A personal trainer can help.
Originally published on Mar 26, 2018
