Based on research by Dr. Arnold Meshkov, Mayo Clinic, and more.

Your step count doesn't just tell you about how many calories you burned throughout the day. How many steps you can climb in a minute can be a window into your cardiac health.

Cardiologist Dr. Arnold Meshkov, from Philadelphia, uses the “step test” to assess his patients' heart health because it involves walking up and down steps, which exerts significant pressure on the heart.

Research published in the journal ‘Revista Española de Cardiología’ included 165 individuals who were suffering from coronary artery disease, such as shortness of breath during physical activity and chest pain, has backed up Meshkov's method.

The study includes a test of walking up four flights of stairs, which equals 60 steps in under a minute. The researchers then checked that data in metabolic equivalents (METs), which indicate the energy expenditure during the activity.

Dr. Arnold Meshkov explained, “The amount of oxygen the heart uses depends on the heart rate and the blood pressure, so the MET level has been used to determine the risk of a cardiac event in the next 10 years.”

This study found that those who passed the test in under 45 seconds also passed nine to ten METs. A study by the Mayo Clinic showed that achieving 10 METS is associated with a lower risk of early death. On the contrary, those who passed the test in 1.5 minutes passed a maximum of 8 METs, which showed a higher risk of early death. 

In 2019, Jesús Peteiro's research involved 12,615 individuals testing 3 to 4 flights of stairs. This study revealed that those who were late to complete the task had almost 3x the death rate from heart disease in 5 years. 

You might be thinking, ‘Why only the stair test?

Another cardiologist and founder of Upper East Side Cardiology, Satjit Bhusri, answered that question. “When exercising on an incline, your heart rate will be much higher than if you were working out on a level surface. Your heart is working harder and becomes stronger," he said.

Yet, while climbing 60 steps within 60 seconds may give you a surprising amount of insight into your heart health, one question remains.

How Do You Enhance Overall Heart Health?

According to the American Heart Association, 150 minutes of moderate-intensity cardio exercise, such as walking, can significantly improve lung function. Or indulging in 75 minutes of high-intensity activity, such as dance, will strengthen the heart. 

A study by Zimin Song showed that walking 50 stairs daily reduces the risk of blood clotting, stroke, and heart attack by almost 20 percent. Meanwhile, Harvard Health Publishing noted that regular climbing enhances mobility, stamina, strength, and overall cardiovascular fitness. 

So will you give this test a try on your own? Tell us in the comments.

Written by

Supradeep Dutta

Edited by

Sagnik Bagchi