一个简单运动，心血管病风险降20%！每天只需几分钟，性价比太高了
<div class="wx_rich_media_content" id="jsWxContainer"><p style='text-align: center;margin-left: 16px;margin-right: 16px;'><br></p><section style='margin-right: 16px; margin-bottom: 24px; margin-left: 16px; font-family: 宋体; font-size: 12pt; color: rgb(0, 0, 0); text-align: justify; line-height: 1.75em; text-indent: 0em;'><span style='font-size: 17px; letter-spacing: 0.5px; text-decoration-style: solid; text-decoration-color: rgba(0, 0, 0, 0.9);'>经常运动能有效预防心血管疾病，但有些人总说每天没时间、想运动没场地……总没有足够的运动量。于是，研究人员发现了一个碎片化提高身体<span style='text-decoration-style: solid; text-decoration-color: rgba(0, 0, 0, 0.9);'>活动的好办法——爬楼梯，每天</span>只需几分钟，性价比太高了！</span><o:p></o:p></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><span style='letter-spacing: 0.5px;'></span></section><p style='text-align: center;margin-left: 16px;margin-right: 16px;line-height: normal;'><span class="wxart_image" wx-style='display:inline-block;'></span><br><span style='letter-spacing: 0.578px; color: rgb(136, 136, 136);'>健康时报资料图</span></p><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><span style='letter-spacing: 0.5px;'></span></section><section data-role="outer" label="edit by 135editor" style='-webkit-tap-highlight-color: transparent; outline: 0px; font-family: "PingFang SC", system-ui, -apple-system, "system-ui", Arial, sans-serif; letter-spacing: 0.544px; visibility: visible;'><section data-role="title" data-tools="135编辑器" data-id="105273" style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;margin: 10px auto;outline: 0px;text-align: center;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: flex;justify-content: flex-start;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;border-bottom: 3px solid rgb(255, 255, 255);border-right: 3px solid rgb(255, 255, 255);transform: rotate(0deg);visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;background-color: rgb(11, 121, 255);width: 8px;height: 8px;overflow: hidden;visibility: visible;'><br style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'></section></section></section></section><section style='-webkit-tap-highlight-color: transparent;margin-top: -11px;padding: 6px 20px;outline: 0px;background-color: rgb(11, 121, 255);visibility: visible;'><p style='-webkit-tap-highlight-color: transparent;outline: 0px;font-size: 16px;letter-spacing: 1.5px;color: rgb(255, 255, 255);visibility: visible;'><strong style='-webkit-tap-highlight-color: transparent; outline: 0px; font-size: 17px; visibility: visible;'><span style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;letter-spacing: 0.5px;'>每天爬5层楼梯</span></strong></p><p style='-webkit-tap-highlight-color: transparent;outline: 0px;font-size: 16px;letter-spacing: 1.5px;color: rgb(255, 255, 255);visibility: visible;'><strong style='-webkit-tap-highlight-color: transparent; outline: 0px; font-size: 17px; visibility: visible;'><span style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;letter-spacing: 0.5px;'><span style='font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Arial, sans-serif; font-size: var(--articleFontsize);'>心血管疾病风险直降20%</span></span></strong></p></section></section></section></section></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><span style='letter-spacing: 0.5px;'>2023年北京大学健康科学中心研究团队发现了一个轻松、省时、有效的运动方式——超45万人数据显示，每天爬超过5层楼（约50级台阶），动脉粥样硬化性心血管疾病的患病风险降低20%及以上。这项研究发表在《动脉粥样硬化》上。</span></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><span style='letter-spacing: 0.5px;'>可见，善用碎片化时间将运动融入生活，平时回家或上班途中不乘电梯，改成爬楼梯，仅这个小小的举动就能改善心血管健康。</span></section><section style='text-align: center;margin-left: 16px;margin-right: 16px;'><span class="wxart_image" wx-style='display:inline-block;'></span></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><span style='letter-spacing: 0.5px;'></span></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><span style='letter-spacing: 0.5px;'>具体来看，每天爬的楼层数每增加5层，患动脉粥样硬化性心血管疾病的总风险将随之降低2%；而如果你每天能爬11-20层楼梯时，患病风险降至最低水平，风险约降低22-23%左右；但爬楼梯的总量超过20层后，其益处逐渐减弱。</span><span style='letter-spacing: 0.5px;font-size: 12px;color: rgb(214, 214, 214);'>①</span></section><section data-role="outer" label="edit by 135editor" style='-webkit-tap-highlight-color: transparent; outline: 0px; font-family: "PingFang SC", system-ui, -apple-system, "system-ui", Arial, sans-serif; letter-spacing: 0.544px; visibility: visible;'><section data-role="title" data-tools="135编辑器" data-id="105273" style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;margin: 10px auto;outline: 0px;text-align: center;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: flex;justify-content: flex-start;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;border-bottom: 3px solid rgb(255, 255, 255);border-right: 3px solid rgb(255, 255, 255);transform: rotate(0deg);visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;background-color: rgb(11, 121, 255);width: 8px;height: 8px;overflow: hidden;visibility: visible;'><br style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'></section></section></section></section><section style='-webkit-tap-highlight-color: transparent;margin-top: -11px;padding: 6px 20px;outline: 0px;background-color: rgb(11, 121, 255);visibility: visible;'><p style='-webkit-tap-highlight-color: transparent;outline: 0px;font-size: 16px;letter-spacing: 1.5px;color: rgb(255, 255, 255);visibility: visible;'><strong style='-webkit-tap-highlight-color: transparent; outline: 0px; font-size: 17px; visibility: visible;'><span style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;letter-spacing: 0.5px;'>经常爬楼梯好处不止一点点</span></strong></p></section></section></section></section></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><span style='color: rgb(2, 30, 170);'><strong><span style='letter-spacing: 0.5px;'>1. 爬楼梯能锻炼心肺功能</span></strong></span><span style='letter-spacing: 0.5px;'><br></span></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><span style='letter-spacing: 0.5px;'>研究者认为，爬楼梯带来好处的原因在于：爬楼梯作为一项剧烈的体育活动，对心肺功能具有正向影响。经常性地爬楼梯不仅能够提高个体的最高有氧能力，同时还会降低低密度脂蛋白胆固醇（LDL）、降低血压以及增强肌肉力量。</span><span style='letter-spacing: 0.5px;font-size: 12px;color: rgb(214, 214, 214);'>①</span></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><span style='color: rgb(2, 30, 170);'><strong><span style='letter-spacing: 0.5px;'>2. 爬楼梯能检验心肺功能</span></strong></span><span style='letter-spacing: 0.5px;'></span></section><section style='text-align: justify; margin-right: 16px; margin-bottom: 24px; margin-left: 16px; font-family: 宋体; font-size: 12pt; color: rgb(0, 0, 0); line-height: 1.75em; text-indent: 0em;'><span style='font-size: 17px; letter-spacing: 0.5px; text-decoration-style: solid; text-decoration-color: rgba(0, 0, 0, 0.9);'>爬楼梯不仅可以锻炼心肺功能，还可以检验心肺功能。</span><o:p></o:p></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><span style='letter-spacing: 0.5px;'>江西省中医院内科主任中医师梁启军2022年在家庭医生报刊文中表示，如果不能走完一层楼梯，表明肺功能或心功能或下肢运动功能严重下降。一旦勉强走，就出现胸闷，是肺功能严重下降了；出现胸痛或者心慌，是心功能严重下降了；出现下肢疼痛或不听使唤，是下肢功能严重衰退了，或者不同程度兼而有之。</span></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><span style='letter-spacing: 0.5px;'>如果可以一次连续走六层楼梯，走完后需要停下来歇一下，无胸闷、胸痛、心慌或下肢疼痛，表明心、肺及下肢功能比较正常。</span><span style='letter-spacing: 0.5px;font-size: 12px;color: rgb(214, 214, 214);'>②</span></section><p style='text-align: center;margin-left: 16px;margin-right: 16px;line-height: normal;'><span class="wxart_image" wx-style='display:inline-block;width: 422px;height: 230px;'></span><br><span style='letter-spacing: 0.578px; color: rgb(136, 136, 136);'>健康时报资料图 曹子豪摄</span></p><section style='margin-right: 16px; margin-bottom: 24px; margin-left: 16px; font-family: "Times New Roman"; font-size: 10.5pt; color: rgb(0, 0, 0); line-height: 1.75em; text-align: justify; text-indent: 0em;'><span style='color: rgb(2, 30, 170);'><strong><span style='text-decoration-style: solid; text-decoration-color: rgba(0, 0, 0, 0.9); letter-spacing: 0.5px; font-size: 17px; font-family: 宋体;'>3. 经常爬楼梯有助于长寿</span></strong></span></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><span style='letter-spacing: 0.5px;'>2024年，一篇发表在《欧洲预防心脏病学杂志》的文章分析了“爬楼梯”这一形式的体力活动与心血管风险之间的关联性。</span></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><span style='letter-spacing: 0.5px;'>研究人员通过对5项研究的数据汇总分析发现，经常参与爬楼梯活动能够显著降低心血管疾病导致的死亡风险，同时也能减少总体死亡率。这意味着，哪怕只是每天多走几层楼，也可能成为延长寿命的“秘密武器”。</span><span style='letter-spacing: 0.5px;font-size: 12px;color: rgb(214, 214, 214);'>③</span></section><section data-role="outer" label="edit by 135editor" style='-webkit-tap-highlight-color: transparent; outline: 0px; font-family: "PingFang SC", system-ui, -apple-system, "system-ui", Arial, sans-serif; letter-spacing: 0.544px; visibility: visible;'><section data-role="title" data-tools="135编辑器" data-id="105273" style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;margin: 10px auto;outline: 0px;text-align: center;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: flex;justify-content: flex-start;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;border-bottom: 3px solid rgb(255, 255, 255);border-right: 3px solid rgb(255, 255, 255);transform: rotate(0deg);visibility: visible;'><section style='-webkit-tap-highlight-color: transparent;outline: 0px;background-color: rgb(11, 121, 255);width: 8px;height: 8px;overflow: hidden;visibility: visible;'><br style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;'></section></section></section></section><section style='-webkit-tap-highlight-color: transparent;margin-top: -11px;padding: 6px 20px;outline: 0px;background-color: rgb(11, 121, 255);visibility: visible;'><p style='-webkit-tap-highlight-color: transparent;outline: 0px;font-size: 16px;letter-spacing: 1.5px;color: rgb(255, 255, 255);visibility: visible;'><strong style='-webkit-tap-highlight-color: transparent; outline: 0px; font-size: 17px; visibility: visible;'><span style='-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;letter-spacing: 0.5px;'>爬楼梯记住这几个要点不伤膝</span></strong></p></section></section></section></section></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><span style='letter-spacing: 0.5px;'>中日友好医院骨科副主任医师陈星佐2024年在CCTV生活圈刊文中介绍了正确上下楼梯的姿势，以及爬楼不伤膝盖的知识，务必要了解。</span></section><section style='text-align: center;margin-left: 48px;margin-right: 48px;line-height: normal;'><span class="wxart_image" wx-style='display:inline-block;'></span><span style='color: rgb(136, 136, 136);'>健康时报资料图</span><br></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><span style='letter-spacing: 0.5px;'></span></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><span style='color: rgb(2, 30, 170);'><strong><span style='letter-spacing: 0.5px;'>一、正确爬楼梯的3个动作要点</span></strong></span></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><strong><span style='letter-spacing: 0.5px;'>1. </span></strong><span style='letter-spacing: 0.5px;'>脚尖和膝尖在一条直线上，不要明显偏离正中间，膝尖不要超过脚尖，躯干保持平直，略微前倾即可；</span></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><strong><span style='letter-spacing: 0.5px;'>2. </span></strong><span style='letter-spacing: 0.5px;'>整个脚掌或者大部分脚掌要踩在台阶上；</span></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><strong><span style='letter-spacing: 0.5px;'>3.</span></strong><span style='letter-spacing: 0.5px;'> 身体前倾、大腿发力的同时，臀部也要同时发力，后边的腿同时蹬起。</span></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><span style='color: rgb(2, 30, 170);'><strong><span style='letter-spacing: 0.5px;'>二、正确下楼梯的3个动作要点</span></strong></span></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><strong><span style='letter-spacing: 0.5px;'>1. </span></strong><span style='letter-spacing: 0.5px;'>下楼梯的时候，首先让脚尖先着地，给膝盖减压；</span></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><strong><span style='letter-spacing: 0.5px;'>2. </span></strong><span style='letter-spacing: 0.5px;'>然后顺势过渡到脚跟；</span></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><strong><span style='letter-spacing: 0.5px;'>3. </span></strong><span style='letter-spacing: 0.5px;'>下楼梯时动作不要太快，避免膝关节扭伤，膝关节不要内扣或外翻。</span></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><span style='color: rgb(2, 30, 170);'><strong><span style='letter-spacing: 0.5px;'>三、爬楼不伤膝，这5点要知道</span></strong></span></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><strong><span style='letter-spacing: 0.5px;'>1. </span></strong><span style='letter-spacing: 0.5px;'>上楼爬楼梯，下楼乘电梯；</span></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><strong><span style='letter-spacing: 0.5px;'>2. </span></strong><span style='letter-spacing: 0.5px;'>在爬楼之前，最好热热身；</span></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><strong><span style='letter-spacing: 0.5px;'>3. </span></strong><span style='letter-spacing: 0.5px;'>穿一双舒适的鞋子爬楼梯；</span></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><strong><span style='letter-spacing: 0.5px;'>4. </span></strong><span style='letter-spacing: 0.5px;'>爬楼控制速度，量力而行；</span></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><strong><span style='letter-spacing: 0.5px;'>5. </span></strong><span style='letter-spacing: 0.5px;'>膝盖有伤的人和肥胖的人不建议日常爬楼。</span><span style='letter-spacing: 0.5px;font-size: 12px;color: rgb(214, 214, 214);'>④</span></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><span style='letter-spacing: 0.5px;'>北京大学第三医院运动康复治疗师葛杰曾在健康时报刊文中表示，对于年纪较轻、体重较轻、腿部力量比较好的人可以适当爬楼梯锻炼身体。<br></span></section><section style='margin-left: 16px;margin-right: 16px;line-height: 1.75em;'><span style='letter-spacing: 0.5px;'>但对于年纪较大、体重较重、膝关节本身就有问题的人，不建议爬楼梯运动，可以通过游泳、散步、慢跑等方式来锻炼身体。</span><span style='letter-spacing: 0.5px;font-size: 12px;color: rgb(214, 214, 214);'>⑤</span></section><section data-role="outer" label="edit by 135editor" style='-webkit-tap-highlight-color: transparent; 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