What changes will happen to your body if you climb stairs for 5 minutes every day? Many people would never expect

“Too busy at work”

'No venue'

“Gym is too far away”

…

Busy morning people often don't have time to exercise due to various reasons (excuses). However, there is a low-cost, simple and convenient exercise that can easily prevent cardiovascular disease and protect heart health by using fragmented time - climbing stairs.

A recent study published in the European Journal of Preventive Cardiology stated that climbing stairs can help prolong your life.

Researchers found that regular stair climbing can reduce the risk of all-cause mortality by 24% and cardiovascular mortality by 39% compared with people who do not climb stairs. In addition, stair climbing is also associated with a lower risk of cardiovascular diseases such as myocardial infarction, heart failure and stroke.

Researchers at Peking University have also made the same discovery. The specific results are as follows:

1. People who climb more than 5 flights of stairs (>50 steps) a day have a 20% lower risk of developing atherosclerotic cardiovascular disease.

2. For people who climb more than 20 flights of stairs in a single day, the benefits gradually weaken.

3. Specifically, the risk of developing atherosclerotic cardiovascular disease for people who climbed 1-5 floors, 6-10 floors, 11-15 floors, 16-20 floors, and ≥21 floors per day was reduced by 3%, 16%, 22%, 23%, and 19%, respectively.

Experts from Hunan Provincial Institute of Occupational Disease Prevention and Treatment (affiliated to the Institute of Occupational Disease Prevention and Treatment of the University of South China) said that the benefits of climbing stairs include but are not limited to: during rush hour, people are much faster than those who take the elevator; they can lose weight and fat, and easily get a slim waist~; if more people climb stairs, it is easy to stage the plot of "Turning Corner to Meet Love" (bushi)...

Start climbing now!

There are so many benefits to climbing stairs. Are you tempted?

Please note that stair climbing is not suitable for everyone. The following groups are not recommended to climb stairs frequently:

① Pregnant women or obese people (BMI greater than 24): excessive weight will increase the burden on the knees;

② Elderly people: The knee joints of the elderly begin to degenerate. Climbing stairs is not only easy to damage the knees, but may also cause other injuries;

③ Patients with knee joint diseases: such as patellar instability and degenerative arthritis. These people's knee joints have been excessively worn, and continued high-load use of the knee will aggravate the symptoms;

④ Patients with patellar chondromalacia: Climbing stairs increases the burden on the knee joint and can cause knee pain, swelling and limited movement;

⑤ Patients with cardiovascular diseases: When climbing stairs, the heart's demand for oxygen will greatly increase, which may lead to cardiovascular events such as malignant arrhythmias and myocardial infarction.

We are busy at work and don’t exercise much. Stair climbing has many benefits. It can reduce fat, shape the body, and help you live healthier and longer. Let’s get moving together starting today!

Hunan Medical Chat Special Author: Li Yu, Hunan Occupational Disease Prevention and Treatment Institute (Occupational Disease Prevention and Treatment Institute affiliated to University of South China)
Follow @湖南医聊 to get more health science information!