Several recent studies have found that a simple set of stairs can be a powerful tool in maintaining good heart health. According to the journal Medicine & Science in Sports & Exercise, just 30 minutes of stair-climbing a week, broken into 10-minute sessions three times a week, can greatly improve cardiorespiratory fitness.
Three Simple Stair Tests
Research by the European Society of Cardiology encourages the following tests to help determine whether you may be at risk of a debilitating cardiac condition, including coronary artery disease—the narrowing or blocking of arteries that supply blood to the heart, which is the leading cause of death in the U.S., claiming an estimated 375,000 lives each year.
The 4-Flight Stair Climb
Climb four flights (about 60 steps) at a brisk, steady pace. If you can complete that task in:
- Under 45 seconds: You are considered to be in excellent shape and face a lower risk of a life-threatening cardiac event.
- Under 1.5 minutes: You are in good shape, which you should maintain.
- Over 1.5 minutes: You may be showing signs of suboptimal heart function, indicating that your heart isn't pumping blood as effectively as it should. This could be a sign of heart failure, and you should consult a physician at your earliest opportunity.
The Post-Exertion Heart Rate Check
This measures how quickly your heart rate drops after exercise, indicating fitness and health. A large drop indicates better fitness and lower cardiovascular risk, while a slower rate may indicate such conditions as heart disease.
Step up and down a single step (around 6 inches high) for 3 minutes at a steady pace, then immediately check your heart rate for 60 and for 120 seconds.
- A drop in heart rate recovery of about 20+ bpm at 60 seconds or 50+ bpm at 120 seconds indicates better fitness and lower cardiovascular risk. A drop of less than those bpm figures may be a sign of heart issues that should be discussed with a physician.
Exertion & Symptoms Test
This examines how you feel during the previous two tests.
- No stopping, minimal breathlessness: Great fitness.
- Needed to stop, significant shortness of breath, chest pain: possible CAD, which should be reported to your doctor.
Keep in mind that these self-imposed tests are not as accurate as a stress test, cardiac MRI, CT coronary angiography, and coronary angiogram. Conducted under the observation of a medical professional, such procedures provide much more detail when diagnosing potential heart problems by showing blood flow, artery blockages, and heart muscle health.
Dr. Smriti Deshmukh is board-certified in cardiology, echocardiography and nuclear cardiology at White Plains Hospital. She sees patients at 33 Davis Avenue and 2 Longview Avenue in White Plains. To make an appointment, call 914-849-7105.