New study demonstrates effectiveness of stair climbing in helping prevent and treat menopause and age-related vascular complications and muscle weakness
If you don’t have the time or money for aerobic and resistance training, why not try climbing the stairs? A new study demonstrates that stair climbing not only lowers blood pressure but also builds leg strength, especially in postmenopausal women with estrogen deficiencies who are more susceptible to vascular and muscle problems. The study results are published online today in Menopause, the journal of The North American Menopause Society (NAMS).
Few people would argue that exercise is good for you. But for postmenopausal women, identifying the right form of exercise to achieve the desired benefits without creating additional health problems is more complicated. High-intensity resistance training, for example, is an effective intervention for reducing age-related loss of muscle strength in postmenopausal women. However, it also has the potential to increase blood pressure in middle-aged adults with prehypertension or hypertension. These negative effects have been minimized by combining aerobic and resistance training, but there are barriers that prevent many women from taking advantage of the benefits. These real and perceived barriers include lack of time, money, nearby fitness facilities, poor weather, and a sense of embarrassment.
Stair climbing, in contrast, offers the benefits of aerobic and resistance exercise for improving cardiorespiratory fitness and leg muscle strength in postmenopausal women without their having to leave the house or pay a fee. It offers the additional benefits of fat loss, improved lipid profiles, and reduced risk of osteoporosis. Before this study, stair climbing had not been evaluated for its effects on blood pressure and arterial stiffness, which is a thickening and stiffening of the arterial wall.
In the article “The effects of stair climbing on arterial stiffness, blood pressure, and leg strength in postmenopausal women with stage 2 hypertension,” results are provided from a study involving Korean postmenopausal women who trained four days a week, climbing 192 steps two to five times a day. The study concluded that stair climbing led to reductions in arterial stiffness and blood pressure and increases in leg strength in stage 2 hypertensive postmenopausal women.
“This study demonstrates how simple lifestyle interventions such as stair climbing can be effective in preventing or reducing the negative effects of menopause and age on the vascular system and leg muscles of postmenopausal women with hypertension,” says Dr. JoAnn Pinkerton, NAMS executive director.
For more information about menopause and healthy aging, visit http://www.
more recommended stories
Digital media use linked to behavioural problems in kids
re children who spend lots of.
Expecting a stressful day may lower cognitive abilities throughout the day
There may be some truth to.
Poorest areas in England infested with Fast Food outlets
New figures from Public Health England.
Mindful movement may help lower stress, anxiety
Taking a walk may be a.
Is it their own fault?! How people judge the exclusion of others
The way people view the social.
Study shows today’s dads are engaging more with their kids
Sociologists at BYU and Ball State.
Coffee helps teams work together, study suggests
Caffeine makes people more positive by.
Adolescents with hay fever have higher rates of anxiety and depression
Although allergies affect more than 50.
Under age 13, suicide rates are roughly double for black children vs. white children
Suicide rates in the United States.
Can weekend sleep make up for the detriments of sleep deprivation during the week?
For many, the thoughts of a.