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

Sam Ehlinger directed two fourth-quarter touchdown drives and Jake Funk’s late 4-yard TD run gave the Indianapolis Colts a 24-17 comeback victory over the Chicago Bears on Saturday night

Bill Maher said his show is returning to air — despite the WGA writer's strike raging on.

Kim's armoured train has departed for Vladivostok, South Korean media has reported.

The Washington Commanders' fifth loss in their last six games exposed some flaws in their overall makeup

Donors at a pledging conference provided just $107 million in new funds for the U_N_ agency for Palestinian refugees despite a dire warning from the U_N_ chief that it “is on the verge of financial collapse.”

The Cardinals are almost surely trading starting pitcher Jordan Montgomery before the deadline, and St. Louis might have a perfect partner.The only questions about the St. Louis Cardinals' trade deadline plans are where the pieces they send away will end up and what the Red Birds will get b...

Ronald Acuna Jr. from the Atlanta Braves became MLB's fifth member of the 40-40 club and received congratulations from Barry Bonds, another member.

Picture it: A chest full of hidden gems worth far more than you could ever expect. We’re not talking about a pirate’s treasure chest, but rather The Dermstore’s Holiday Beauty Box that’s worth $800 and is available to order today! It’s the gift that keeps on giving, whether you buy it for your beauty-obsessed friends and family or decide to treat yourself.

The Warriors solved their Jordan Poole problem and picked up Chris Paul in the process. But what's the plan for a 38-year-old point and his grinding style?The Warriors stole headlines before the NBA Draft, completing a trade to send Jordan Poole, Ryan Rollins, a 2027 second-round pick and a...

ACCRA, Ghana & NEW YORK--(BUSINESS WIRE)--May 25, 2023--

Giannis Antetokounmpo's size, speed, strength, and ball-handling skills have earned him the moniker 'Greek Freak'