Hiking is an aerobic activity of vigorous intensity. Going up and down hills increases that intensity…and is great for the heart. You use your leg muscles over a sustained period of time, and thus significantly strengthen them. Hiking is also a weight-bearing exercise (when the feet and legs support the body’s weight), which helps to build stronger bones.
For new hikers, if you can’t do this simple test in 90 seconds, it is very dangerous because your heart may not in good condition, aka your heart is in danger.
Often times when measuring heart health, we are encouraged to seek a medical professional and perform expensive tests.
However, a new study highlighted by the European Society of Cardiology has found a simple and inexpensive way to assess heart health (1).
Dr. Jesus Peteiro from the University Hospital A Coruna, Spain states that if it takes more than one and a half minutes to climb four flights of stairs or 60 stairs in total, then your heart health could use improvement (1).
The study assessed 165 patients who were suspected to have coronary heart disease.
These patients all had symptoms of chest pain or shortness of breath when exercising (1).
All of the participants walked or ran on a treadmill while intermittently increasing the intensity. When the patients were exhausted, their exercise capacity was measured in MET’s (1).
Then, all participants rested for 15-20 minutes until fully recovered, and then were asked to complete a stair-climbing test.
This test required the subjects to climb four flights of stairs.
All participants climbed 60 stairs, the same number of stairs as 4 flights.
None of the patients could run or stop during the test, and their times were recorded.
After their ascent, the researchers then looked at the test results and the relationship between MET’s and the time it took to climb the stairs.
Patients who climbed the stairs in less than 45 seconds achieved more than 9-10 MET’s (1).
Other studies have shown that 10 MET’s is linked to a low mortality rate.
On the other hand, participants who took 1.5 minutes or more to complete the required number of steps exerted less than 8 MET’s.
8 MET’s during an exercise test is linked to a higher mortality rate (1).
This study also looked at images of heart function during the treadmill test. It was shown that 58% of those who completed the stair test in more than 1.5 minutes also had abnormal heart function (1).
In contrast, only 32% of those who finished in under 45 seconds had abnormal heart function after the stair ascent (1).
Overall, Dr. Jesus Peteiro found that the significant correlation of the stair-climbing test time and exercise capacity could be translated to the general population.
In better terms, anyone can use this test to determine their current heart health.
Good Heart Health
Oftentimes, when we think of “good heart health”, healthy eating and regular physical activity, come to mind.
While these are great, let’s take a deeper dive into the big impact of lifestyle changes to promote a lower risk of heart disease.
There are many factors that contribute to heart health.
For example, higher blood pressure, high cholesterol levels (blood fats), or abnormal heart rate can increase heart disease risk.
The American Heart Association (AHA) states that a healthy diet and lifestyle are the best weapons against cardiovascular disease (2).
Here are a few key ways to reduce the risk of heart disease:
Regular Physical Activity – Heart Health
Regular physical activity will help to increase the number of calories you burn each day.
Each week, aim for at least 150 minutes of moderate-intensity exercise, or 75 minutes of vigorous exercise.
Physical activity can help to maintain weight, prevent obesity, and improve cardiovascular health.
If you cannot schedule a 30-minute workout into your day, try adding short bursts of exercise throughout your day.
Taking the stairs or walking during phone calls are both easy ways to increase the number of calories burned!
Overall Healthy Diet – Heart Health
A heart-healthy diet can lower the risk of heart disease and support long-term overall health.
Limiting cholesterol levels and getting a good source of antioxidants and nutrient-rich foods is key in supporting a heart-healthy diet.
The American Heart Association suggests that an overall healthy eating pattern emphasizes:
- Eat lots of fruits and vegetables without high-calorie sauces
- Choose whole grains like barley, flaxseed, oats, quinoa or rice cakes
- Choose foods with high dietary fiber (leafy greens)
- Eat a variety of nuts and legumes ( whole beans, walnuts)
- Choose a variety of fatty fish with high omega-3 (herring, mackerel, tuna, or sardines)
- Low-fat dairy products
- Healthy fats like olive oil and avocado (these provide a good source of cholesterol)
- Limit alcohol consumption and drink in moderation
- Avoid cooking with too much salt to limit inflammation. Consider using a salt substitute!
- When eating out, pay close attention to portion sizes!
Additionally, limiting saturated fat, trans fat, sodium and choosing lean meat and poultry can reduce the risk of heart attack, and promote healthy blood pressure (2).
Daily Aspirin Therapy
An interesting, and commonly used, form of therapy is taking an aspirin each day.
Aspirin works to prevent clotting in your blood. This can help blood flow freely through your arteries and prevent a stroke (5).
If you have high cholesterol or atherosclerosis, this may be beneficial.
However, consult your doctor and pharmacist before taking any medication.