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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

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A Pennsylvania man has opened up about the terrifying moment an escaped murder convict Danelo Cavalcante apparently broke into his home while his family was sleeping. The manhunt for Cavalcante entered its seventh day on Wednesday, with at least five confirmed sightings of the fugitive since he escaped from Chester County Prison on 31 August. Law enforcement initially set up a two-mile perimeter around a wooded area where Cavalcante was believed to be hiding, but the search was expanded after Cavalcante was caught on trail camera sneaking past the perimeter on Monday. Schools in the district have been closed, and authorities have urged residents to remain aware of their surroundings and secure their homes from the killer. West Chester resident Ryan Drummond claimed in an interview with The Philadelphia Inquirer that one of Cavalcante’s confirmed sightings occurred at his home. Mr Drummond said that he woke up to noises downstairs on 1 September and realised that there was an intruder. “I decided not to confront him and thought it was a better move to flick the light switch,” Mr Drummond, whose wife and children were also in the home, told the Inquirer. “And he flicked it back at me, which was terrifying, so I told my wife to call 911.” Mr Drummond said that Cavalcante entered the home through an old French door that couldn’t lock properly. He said his nine-year-old daughter had raised fears about Cavalcante being able to gain access to the home through the door, but he tried to reassure her that the murder convict was likely far away. “The last few days have been surreal. It’s tough,” Mr Drummond said. “We’re all jumpy, and I could see this has taken a psychological toll on my kids. If they’re in the room by themselves, they’re calling for us.” Fortunately, Cavalcante left the Drummonds’ home after reportedly taking a backpack, a baseball cap and some fruit from the kitchen. When asked during a press conference about the incident, state police confirmed that Mr Drummonds’ home was within the perimeter of the search but declined to elaborate on the break-in. Chester County residents have been asked to “remain indoors at this time, lock your vehicles and review your surveillance cameras and contact police if you observe anything suspicious,” DA Deb Ryan said. The most recent sighting came Monday night at Longwood Gardens, where trail surveillance video captured him walking through the area with a duffel bag, backpack and hooded sweatshirt he apparently stole while on the run. That sighting led officials to move the search area farther south after they determined that Cavalcante had likely slipped through the original perimeter set by hundreds of local, state and federal law enforcement officers. Officials said his movements show he’s feeling the pressure of the massive search and that his options are dwindling. “I intend to stress him. I want to push him hard. He’ll make mistakes,” Pennsylvania State Police Lt Col George Bevins said at a press conference. “He’ll show himself. He’s already shown himself, we believe, a few times.” Law enforcement teams, including the US Marshals, SWAT, local, state, and other federal agencies, have joined the search to find Cavalcante Authorities are also offering a $10,000 reward for information that leads to his arrest. On 22 August, Cavalcante was sentenced to life without parole for stabbing his 33-year-old ex-girlfriend Deborah Brandão to death. Cavalcante attacked Brandão in Schuylkill Township, back in August 2021, in front of her two children, who were just seven and three years old. He is also wanted for a 2017 murder in Brazil. Read More Danelo Cavalcante killed his girlfriend in front of her children. Now he’s on the run after a prison break Pennsylvania police hone in on heavily wooded area during ongoing manhunt for dangerous fugitive Danelo Cavalcante Authorities try to flush out escaped murderer in suburban Philadelphia manhunt

NEW YORK The U.S. Securities and Exchange Commission (SEC) has warned some broker dealers to strengthen policies and