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Doctors have long known that your ability toascend The stairs are effectively an excellent indicator of cardiovascular fitness and therefore longevity. In fact, many non-medical professionals know, both fans of 2003 Nancy Meyers RomcomSomething must give, in which Jack Nicholson, Lothario's aging in the recovery of a heart attack, is told by his doctor that he is free to participate in intimate acts once he is able to "climb a staircase".

According to the best health experts - and a recently published study in the journalRisk factors and prevention-If at least one practical exercise that you can do at home to test your own fitness, heart health and longevity, and everything you need is two functional legs and access to stairs. Read on to learn how to do it, and for what it means for you. And for more things about walking in a longer life, see here forThe secret turn to walk to exercise, "said Harvard.

If you walk the stairs, it's just a fact that it's pretty difficult. Even professional athletes who connected some flights of stairs will feel temporarily encompassing later. In terms of fitness, it's called "external intolerance", and that's what happens when your muscles are essentially cold and that your heart rate rests essentially, then you suddenly do what is a cardio quite intense. As you pump your legs, your cardiac pace skirts suddenly, and your body instantly need more oxygen. Do more this by doing exercise, and your heart gets killing.

"When exercising an inclination, your heart rate will be much higher than if you were working on a level surface - your heart works stronger and becomes stronger," SATJIT BHUSRI, MD, a cardiologist of superior cardiology is cardiology. York, explained toWell + good. "It's also a great way to reduce your blood pressure, because your heart will strengthen over time to the point where it will not need to work as hard to pump blood throughout the body. Your lungs will also work Much stronger than if you were on a level surface, and will become stronger and more conditioned. "

After all, that's why steady stairs - even slowly - can really sweat you. For proof, seeWhy experts say this viral walking workout works completely.

According to the above-mentioned study, which was conducted by researchers at the European Cardiology Society, researchers gathered more than 160 patients who were known to have - or were suspected of having a coronary artery disease (CAD ) According toCDCCAD is the most common form of heart disease, caused by plaque buildup in your artery walls, and symptoms include chest pain, weakness and nausea, a "pain or malaise in the arm or shoulder "and" shortness of breath "and" shortness of breath "and" shortness of breath. "

By using a treadmill and using the inclination function, scientists were able to evaluate the dishes of participants (metabolic equivalents), a metric that measures its energy expenditure during certain tasks. For reference, a filler is the amount of oxygen consumed while resting at rest and do not exercise. (If you have done an activity that followed you up to 5 meters, your body would usefive times The amount of energy you would use by looking at Netflix.)

Getting your own up is important for your heart and prolong your life. If you can get your discomfort higher, it's a sign of cardiovascular health. "Previous studies have shown that 10 dishes during an exercise test is linked to a low mortality rate (1% or less per year, 10% in 10 years)," Notesthe study.

Once the participants have been tested for their chatters, they were then invited to do a single task: climb four flights in 40 to 45 seconds.

The study participants capable of successfully climbing four stair flights in 45 seconds or less "reached more than 9 to 10 meters," says the study. "On the other hand, patients who took 1.5 hours or more to climb the stairs with less than 8 meters, which translates into a mortality rate of 2 to 4% per year, or 30% in 10 years. "

In other words, if you can access 9-10 meters, it is a better indicator that you will live longer. And to gauger if you can do it, you must be able to climb four flights of stairs in less than a minute.

You can do exactly what participants did: try to climb four stair flights in 45 seconds. "The stairs test is an easy way to check the health of your heart", Jesús Peteiro, MD, a cardiologist at the A Coruña University Hospital, in Spain, "said official release. "If it takes you more than an hour and a half hours to climb four flights of stairs, your health is under-optimal and it would be a good idea to consult a doctor."

However, some experts warn that this is not a perfect indicator, and there are always mitigating circumstances and other factors that can make it less effective. "It's a reasonably good approximation of cardiovascular form at a given moment," cardiologistArnold Meshkov, MD Explain to good + good, although he advises you to get a stress test in a hospital if you are really concerned about your heart and body. And for more walking for better health, make sure you are aware ofOne of the main side effects of leaving in one hour one hour, for example experts.