Work stress can affect your physical and mental health, increasing heart-related problems, particularly among younger adults.
Your 30s are a decade when life seems to move quickly. Aside from crucial professional goals, your relationships and personal ambitions take priority over everything else, where you ignore your health and well-being. According to experts, work stress can affect both physical and mental health, increasing heart-related problems, especially among younger adults.
As a result, heart disease, once a concern for the elderly, has now made its way into the lives of young people as well, especially those in their 20s and 30s. “The key contributors remain the modern trifecta of sedentary jobs, love of fast and junk food and increased stress,” Dr Yugal Kishore Mishra, president of Manipal Institute of Cardiac Sciences at Manipal Hospital, told Times Now.
However, according to Dr. Mishra, there is a solution that doesn’t require a major lifestyle overhaul. Simply climb 30 steps a day to change your life.
How does daily climbing steps help improve heart health?
Dr. Mishra says that climbing 30 steps, roughly the equivalent of two stories, acts as a heart-stimulating exercise, especially when done consistently. “Incorporating this simple activity into your routine requires little effort. You don’t need to spend extra time, but rather take advantage of the opportunities in your daily life to climb those stairs. Instead of taking the elevator, take the stairs if your office or home is on a higher floor. “Try to go up at least two flights and then take the elevator the rest of the way,” he added.
Improve heart fitness
Climbing stairs helps increase your heart rate and helps improve circulation and oxygen flow throughout the body. “It works large muscle groups, which require more oxygen, causing the heart to pump faster,” says Dr. Mishra.
Burn calories
Carrying extra weight puts pressure on the heart, increasing the risk of developing heart disease. Climbing stairs is a quick and easy way to burn calories, which helps maintain a healthy weight.
Reduces bad cholesterol
Performing regular physical activities, such as climbing stairs while going to the office or home, helps reduce levels of LDL or bad cholesterol, responsible for the buildup of plaque in the arteries.
Reduces blood pressure
Physical activity helps lower blood pressure, reducing stress on the arteries and helping to prevent hypertension, a leading cause of heart attacks.
More Heart-Smart Moves You Can Follow in Your 30s
In addition to simply climbing stairs, which Dr. Mishra says is a great start to optimal cardiovascular health, you should take certain steps to achieve a larger goal. Some of these include:
- Schedule annual heart health checkups where key indicators such as blood pressure, cholesterol levels, and blood sugar are monitored.
- Eat whole grains, fruits, vegetables, lean proteins, and healthy fats daily, and avoid processed and fried foods as much as you can.
- Get 30 minutes of moderate exercise at least five times a week.
- Practice mindfulness techniques like yoga, meditation, or deep breathing to reduce stress levels.
- Quit smoking and drinking
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