Want a longer life? Run up four f lights of stairs
PEOPLE who cannot climb four flights of stairs quickly are at greater risk of an early death, a study has found.
And now doctors are urging people to try a lung-busting ascent to gauge how fit they are.
If you struggle, it is a sign that you need to get more exercise if you want to live a long life.
The research was based on a study of 12,615 people who were tested on their ability to run on a treadmill – an exercise comparable to climbing stairs.
The participants were being assessed for, or already had, heart disease, although researchers said their findings apply to everyone. The death rate from heart disease was nearly three times higher in those who performed badly than those who coped with the test.
Study author Dr Jesus Peteiro, a cardiologist at University Hospital A Coruna in Spain, said: ‘Our results provide further evidence of the benefits of exercise and being fit on health and longevity.
‘In addition to keeping body weight down, physical activity has positive effects on blood pressure and lipids, reduces inflammation, and improves the body’s immune response to tumours.’
Dr Peteiro added: ‘If you can walk very fast up three floors of stairs without stopping, or fast up four floors without stopping, you have good functional capacity.
‘If not, it’s a good indication that you need more exercise.’
In the four years following the initial phase of the study, 1,253 of those who took part died from heart disease, 670 from cancer and 650 from other causes.
The researchers categorised the ability to carry out the exercise in a measure called ‘functional capacity’.
The death rate from cardiovascular disease was almost three times higher in participants with poor compared to good functional capacity – 3.2% versus 1.2%. Non- cardiovascular and non-cancer deaths were also nearly three times higher in those with ‘poor’ compared to ‘good’ functional capacity – 1.7% versus 0.6%.
Cancer deaths were almost double in participants with poor compared to good functional capacity – 1.5% versus 0.8%. The study was presented at an annual meeting of cardiovascular experts in Milan.
The European Society of Cardiology recommends at least 150 minutes a week of moderate physical activity or 75 minutes a week of vigorous activity – or a combination of the two.
The National Guidelines on Physical Activity for Ireland adopted the World Health Organisation’s (WHO) global recommendations which sets similar targets for adults – at least 150 minutes a week of moderate aerobic activity such as cycling or brisk walking plus strength exercises on two or more days a week that work all the major muscles: legs, hips, back, abdomen, chest, shoulders and arms.
Previous research has also found stair-climbing is a good predictor of health.
Patients undergoing major surgery who were unable to climb two flights of stairs were 82% likely to have complications or die within 30 days of surgery.
Research published in the journal Anaesthesia by Nelson Mandela University, in South Africa said climbing stairs ‘may be a useful screening test for post-operative complications’.
‘Results are proof of exercise benefit’