Going up the stairs lowers the arterial pressure and also strengthens the musculature of the legs, especially in postmenopausal women with estrogen deficiencies that are more sensitive to vascular problems and muscular, according to results of a study published in the medical journal Menopause.
Exercise is good for your health. But for postmenopausal women, identifying the right practice is essential to achieve the desired benefits without creating additional health problems. This is because high-intensity resistance training, for example, is an effective intervention to reduce age-related loss of muscle strength in postmenopausal women. But, it also has the potential to increase the arterial pressure in adults with pre-hypertension or hypertension. These negative effects have been minimized by combining aerobic and resistance training, but there are barriers that prevent many women from enjoying these benefits. Like lack of time, money, bad weather and inconvenience.
A simple solution to combat the effects of menopause
Researchers from the North American Menopause Society (NAMS) in the United States conducted a study with postmenopausal Korean women. They trained four days a week, five times a day.
The results of the study concluded that climbing stairs led to a reduction in arterial stiffness and blood pressure, as well as an increase in leg strength in postmenopausal women with stage 2 hypertension. This practice improves cardiorespiratory fitness. and leg muscle strength in postmenopausal women and provides additional benefits such as fat loss, improved lipid profiles, and reduced risk ofosteoporosis.
“This study demonstrates how simple interventions like climbing stairs 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 high blood pressure, ”says Dr. JoAnn Pinkerton, Executive Director of NAMS.
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