Stair Climbing may Reduce Negative Effects of Menopause

New research suggests climbing stairs can strengthen leg muscles and lower high blood pressure especially in postmenopausal women.

In older women, climbing stairs reduces high blood pressure and also builds leg strength, revealed a new research.

Postmenopausal women with estrogen deficiencies are more susceptible to vascular and muscle problems.

High Blood Pressure
High blood pressure or hypertension is defined as a blood pressure of above 140 mm Hg (systolic) and or 90mm Hg (diastolic).

‘Climbing stairs lowers blood pressure, arterial stiffness and strengthens leg muscles in postmenopausal women. ’

Climbing stairs may offers them the benefits of both aerobic and resistance exercise. It may not only improve cardiorespiratory fitness, but also leg muscle strength without their having to leave the house or pay a fee.

It also offers the additional benefits of lowering blood pressure and arterial stiffness -- thickening and stiffening of the arterial wall -- fat loss, improved lipid profiles, and reduced risk of osteoporosis, the findings showed.

"This study demonstrates how simple lifestyle interventions 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," said JoAnn Pinkerton, Executive Director at the North American Menopausal Society in Cleveland, US.

Quiz on Menopause
Menopause is inevitable in a woman’s life and it would be apt to be well prepared for it. Learn more about menopause and the best ways of managing it by going through this quiz.

For the study, published in the journal Menopause, the researchers surveyed over postmenopausal women who were trained four days a week and climbed 192 steps two to five times a day.

The results showed that stair climbing led to reductions in arterial stiffness and blood pressure and increases in leg strength in stage 2 hypertensive postmenopausal women.

Osteoporosis Risk Chart
Osteoporosis (Bone Disease) Risk Chart predicts your risk of developing osteoporosis that leads to brittle bones and fracture. Diet rich in calcium and vitamin D prevents osteoporosis.

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Climb A Flight of Stairs Instead of Sipping Coffee To Feel Energized
Don’t worry if you are sitting all day at work and if your body is deprived of exercise. Walk up and down the stairs for 10 minutes to feel active.