There’s no elevator to success, you have to take the stairs. It’s a cliche, but the same is true for your health. And, now, we’ve finally got science on our side to prove that sidestepping luxuries like escalators and lifts could help you stride towards a new level of feeling good. A recent study found that an activity as simple as climbing the stairs (rather than bundling into an elevator with your colleagues) could not only help you live longer but may also reduce your risk of developing cardiovascular disease.
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While it’s not exactly earth-shattering news that cardio is good for your heart, it is a big reminder that there’s zero excuse for falling short of your requisite cardio hours every week. It’s estimated that one in four adults fail to meet the recommended quota of physical activity. (You should be striving for 150 to 300 minutes of moderate aerobic activity across your seven-day schedule.) Bottom line: taking the stairs could be a lifeline.
But swapping the lift for “legging it” is just one of many small changes you could make that’ll add up to massive health returns. Let’s take a look at a few more ways to sneak in a few extra minutes of physical activity:
1. Take a Short Walk
Did you know it takes just 2 400 steps for you to start reaping some serious rewards from your strolls? While those rings on your Apple Watch may only be closing at 10K, you don’t have to trudge through kilometres of tarmac to start feeling the benefits.
A recent meta-analysis revealed that logging just 2 337 steps every day can help you live longer reducing your risk of death from cardiovascular disease. Ramp that up to 4 000 and you can potentially slash your risk of a premature death.
2. Squeeze in a Quick”11-Minute” Workout
Ideally, you want to aim for 150 to 300 minutes of exercise every week. But when you don’t have the time to spare, 11 minutes of exertion might be all you need. A study published in the British Journal of Sports Medicine reviewed data from 196 published articles to uncover more about the connection between exercise and health.
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They found that 1 in 10 premature deaths could’ve been prevented if people worked out for just 75 minutes per week. (Head’s up: that divides up to just about 11 minutes every day.) If you don’t have the window to log a monster session, make sure you squeeze in a rapid-fire run, HIIT blitz or super sesh on the Assault Bike.
3. Stand Up (Then Do It Again)
Whether you’re working from home or glued to your desk, you’re probably spending way too much time on your butt. And those sitdowns are messing with your chances of living longer. Fortunately, someone out there has calculated the ideal number of hours you should be standing (spoiler alert: it’s 5.2 hours), so you have something to aim for as you go through your day.
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While some experts recommend scheduling regular breaks, we’re fans of the “standing desk” solution that’ll keep you on your toes even when you’re burning the midnight oil. Local company DeskStand has created a table topper that’ll elevate your laptop to head height if you’re looking for a budget-friendly solution.
