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Cardio isn’t so bad if you take it in small steps. Climbing at least 50 stairs each day could significantly slash your risk of heart disease, according to a new study. The research, published in the journal Atherosclerosis, found that ascending more than five flights of stairs daily could reduce the risk of cardiovascular ailments by about 20 per cent. Cardiovascular diseases such as Atherosclerotic cardiovascular disease (ASCVD) along with coronary artery disease and strokes are the leading causes of morbidity and mortality worldwide. “Short bursts of high-intensity stair climbing are a time-efficient way to improve cardiorespiratory fitness and lipid profile, especially among those unable to achieve the current physical activity recommendations,” said co-author Dr Lu Qi, HCA Regents Chair and professor at Tulane University’s School of Public Health and Tropical Medicine in New Orleans. “These findings highlight the potential advantages of stair climbing as a primary preventive measure for ASCVD in the general population.” For the study, researchers used data from a UK Biobank of 450,000 adults and participants were analysed based on their family history of cardiovascular disease as well as their genetic risk factors and established risk factors. Participants were also asked about their lifestyle habits and their frequency of climbing stairs, with the median follow-up time being 12.5 years. The results revealed that climbing more stairs daily reduced the risk of cardiovascular disease in those who were less susceptible, with Dr Qi saying the increased risk of heart disease in more susceptible people could be “effectively offset”. “This study provides novel evidence for the protective effects of stair climbing on the risk of ASCVD, particularly for individuals with multiple ASCVD risk factors,” Dr Qi added. ‘A significant training effect’ Dr Nicolas Berger, a senior lecturer in sport and exercise at England’s Teesside University, who was not a part of the study, says walking up staircases has more benefits than walking on a flat surface because it “requires the use of more muscles as well as some balance and gross motor skills.” He says even though these may be in “short bursts”, it still “requires a lot of activity from your cardiovascular system and that is why people often find themselves out of breath whilst climbing stairs. “These short, intermittent bursts of activity have large benefits in terms of reducing the risk of cardiovascular disease. They can significantly increase your heart rate and oxygen uptake and cause positive adaptations in the body,” Dr Berger adds. Although 50 steps a day might not seem like much “it can have a significant training effect.” This type of movement activates muscles such as the glutes, quads, hamstring and calves, as well as muscles in the core, Dr Berger says. If you are not much of a runner, Dr Berger suggests taking stairs may be a useful option. “It’s an attractive alternative to just walking or running for many, due to the easy access for most people in their houses or when out. “If there are no stairs available, walking up and down steep gradients also has similar benefits and demands. Getting up off the floor or low ground has benefits in terms of strength and balance, but not so much for the cardiovascular system. “Overall, incorporating this activity into daily habits for sedentary people, people at risk or anyone trying to stay healthy is a good suggestion,” he adds. Read More How many steps a day can cut risk of early death (and it’s not 10,000) Tread carefully: Do we really need to walk 10,000 steps a day? What I gained (and lost) by walking 10,000 steps each day for 5 months Is a four-day week a good idea? | You Ask The Questions 9 science-backed ways to lose weight without going on a diet A Japanese doctor who studied longevity — and lived to 105 — said if you must retire, do it well after 65

The German Navy fleet may soon be armed with combat-ready lasers. A laser weapon demonstrator (LWD) has successfully been trialled for a year onboard the Frigate Sachsen with assistance from he British Navy. The LWD has performed more than a hundred test firings under realistic operating conditions against different target types. The weapon fires a high-energy laser beam that can destroy drones, drone swarms, speedboats and possibly missiles at close to very close range. Arms manufacturer Rheinmetall AG says it could undergo a performance upgrade for destroying supersonic missiles, rockets, and mortar and artillery rounds. The company explained this month that the trial “proved that a laser is capable of successfully engaging targets in a maritime environment.” During the trials, with an overall six campaigns lasting nearly a year, the combat effectiveness was proven in increasingly complex scenarios against targets. This included all aspects from detection and tracking - including highly agile targets; the interplay of sensors, command and weapon engagement systems and effectors; possible rules of engagement; and the successful engagement of targets with a laser beam. Rheinmetall AG say the system would complement gun-based systems and guided missiles. At the end of the trials, the LWD’s capabilities were successfully demonstrated at two VIP days, which included shooting down a drone, in front of high-ranking representatives of the Federal Office for Bundeswehr Equipment, Information Technology and In-Service Support (BAAINBw), the Germany Navy and Army, as well as the Bundeswehr Office for Defence Planning (PlgABw). Representatives of the British, Netherlands and Norwegian Navy participated during the demonstration, say Rheinmetall AG. Responsibility for development and construction of the laser system, as well as the support during the trials that have been planned and organised by BAAINBw, is the High-Energy Laser Naval Demonstrator Working Group, or ARGE, consisting of MBDA Deutschland GmbH and Rheinmetall. The demonstrator is currently undergoing detailed examination, after which it will be transferred to Bundeswehr Technical Centre 91 in Meppen: the German army technology centre responsible for weapons and ammunition. “The test results and subsequent analysis will be used for minimising risks in a possible next phase, i.e., the development of an operational laser weapon system,” Rheinmetall AG add. Read More Ukraine-Russia war – live: Putin orders former Wagner boss to control ‘volunteer units’ and rejoin frontline Putin orders former Wagner commander to take charge of 'volunteer units' in Ukraine Australian defense minister says army will stop flying European-designed Taipan helicopters Families of Troubles victims launch legal challenges to Legacy Bill Armenians describe odyssey to safety after Nagorno-Karabakh falls Billionaire Louis Vuitton owner and Russian oligarch in money-laundering probe

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