El ejercicio que más ALARGA la vida NO es caminar: son 3 PISOS al día (bajarlos es MEJOR)
Dr. Borja Bandera
167,365 views
#health #doctor #stairs
Walking is the foundation, but climbing stairs does things that walking doesn't: each step forces you to lift your weight 17 centimeters against gravity, boosts energy expenditure to 8-10 METs (double or triple that of a walk), recruits the fast-twitch muscle fibers we lose with age, and trains balance while standing on one leg. In this video, I tell you the story of Antonio, who at 65 years old removed the elevator from his ninth-floor apartment during the pandemic, and what happened to him internally: the 50-steps-a-day rule (about 20% fewer heart attacks and strokes in 458,860 adults from the UK Biobank), the 2026 meta-analysis with 480,000 people (24% less overall mortality and 39% less cardiovascular mortality), VILPA or one- or two-minute exercise "snacks," the four-floor test that cardiologists use to estimate your functional capacity in 60 seconds, the downhill paradox (eccentric training improves insulin sensitivity, blood pressure, cholesterol, bone density, and leg strength more, with the heart rate at 88 beats per minute instead of 114), what to do if you have knee osteoarthritis or a lumbar hernia, the four most common biomechanical errors I see, and three progressions for those already on the path to exercise. Method: The 3x20 protocol, vertical rucking, and moving up two at a time. With scientific evidence and without alarmism.
📚 STUDIES CITED (direct link)
Daily stair climbing and cardiovascular risk, 458,860 adults from the UK Biobank (Song et al., Atherosclerosis 2023): https://doi.org/10.1016/j.atheroscler...
Stairs, all-cause and cardiovascular mortality, meta-analysis of 480,479 people (Paddock et al., Am J Cardiovasc Drugs 2026): https://doi.org/10.1007/s40256-026-00...
VILPA: Bursts of vigorous activity in daily life and mortality, 25,241 non-athletes (Stamatakis et al., Nat Med 2022): https://doi.org/10.1038/s41591-022-02...
Stair "snacks": 3 flights, 3 times a day, 3 days a week, 6 weeks (Jenkins et al., Appl Physiol Nutr Metab 2019): https://doi.org/10.1139/apnm-2018-0675
Stair snacks versus moderate continuous cardio: a randomized trial (Yin et al., Appl Physiol Nutr Metab 2024): https://doi.org/10.1139/apnm-2023-0593
Descent versus ascent of stairs in women over 60: insulin, lipids, blood pressure, bone, and strength (Chen et al., Med Sci Sports Exerc 2017): https://doi.org/10.1249/MSS.000000000...
Plasma markers after 12 weeks of going up or down stairs (Chen et al., Sci Rep 2021): https://doi.org/10.1038/s41598-021-96...
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Viewers should always speak with their doctor or another qualified healthcare professional about any questions they may have regarding their health. If a viewer is using any pharmaceutical product or medication prescribed by a doctor, they should consult with the doctor in question or another qualified healthcare professional before using any nutritional supplement. If they are undergoing medical therapies, they should consult with their therapist or healthcare professional about possible interactions between the user's treatment (including pharmaceutical products and/or medications) and any nutritional supplements or practices mentioned on this YouTube channel. We assume no responsibility for any harm resulting from misuse of the information contained on this channel.
20 Comments
Fue uno de los primeros efectos que resenti al jubilarme, asi que ahora lo.compenso usando el transporte público, con el subterráneo, en donde hay escaleras muy largas.
😅
Acabo de descubrir lo que son las vilpas, las hago cotidianamente en el trabajo.
He hecho la prueba de los 4 pisos a velocidad en 20 segundos, casi siempre subo de dos en dos y los he bajado igualmente de dos en dos, pero estoy entrenado, no ha sido solo hoy. Creo que el ejercicio cotidiano, aunque solo sea éste me mantiene en forma, ha sido un buen capítulo del doctor para descubrir que la intuición era buena.
Muchas gracias,eres un profesional apasionado por salud del mundo!!
La gente alucina y no se cree mi edad, dicen que no tengo mas de 45 años y además que no hago deporte de ningún tipo, yo siempre he defendido sin saberlo que mi secreto de salud y estado físico era el subir a pie a casa cada dia 3 o 4 veces o mas. Nunca me coge exceso de respiración por subir esos 4 o 7 pisos, mi corazon se pone si es necesario a 200 pulsaciones y se recupera en velocidad record.
Siemore he alucinado con gente incluso super jovenes que van al gimnasio se musculan, se dan caña levantando pesas y despues para subir al primer piso pillan el accensor
Gracias por dar fe de mis intuiciones.
Ya lo decía yo sin saberlo que el subir escaleras es el secreto de mejor salud.
Gracias por animarnos a seguir siempre en actividad.
Lo hacía día si día no. Intercalando al otro día flexiones de brazos y algún ejercicio de torso más con mi peso corporal en casa. Nunca he estado tan en forma. Brutal!!
El ejercicio que más ALARGA la vida NO es caminar: son 3 PISOS al día (bajarlos es MEJOR)
Dr. Borja Bandera
167,365 views
#health #doctor #stairs
Walking is the foundation, but climbing stairs does things that walking doesn't: each step forces you to lift your weight 17 centimeters against gravity, boosts energy expenditure to 8-10 METs (double or triple that of a walk), recruits the fast-twitch muscle fibers we lose with age, and trains balance while standing on one leg. In this video, I tell you the story of Antonio, who at 65 years old removed the elevator from his ninth-floor apartment during the pandemic, and what happened to him internally: the 50-steps-a-day rule (about 20% fewer heart attacks and strokes in 458,860 adults from the UK Biobank), the 2026 meta-analysis with 480,000 people (24% less overall mortality and 39% less cardiovascular mortality), VILPA or one- or two-minute exercise "snacks," the four-floor test that cardiologists use to estimate your functional capacity in 60 seconds, the downhill paradox (eccentric training improves insulin sensitivity, blood pressure, cholesterol, bone density, and leg strength more, with the heart rate at 88 beats per minute instead of 114), what to do if you have knee osteoarthritis or a lumbar hernia, the four most common biomechanical errors I see, and three progressions for those already on the path to exercise. Method: The 3x20 protocol, vertical rucking, and moving up two at a time. With scientific evidence and without alarmism.
📚 STUDIES CITED (direct link)
Daily stair climbing and cardiovascular risk, 458,860 adults from the UK Biobank (Song et al., Atherosclerosis 2023): https://doi.org/10.1016/j.atheroscler...
Stairs, all-cause and cardiovascular mortality, meta-analysis of 480,479 people (Paddock et al., Am J Cardiovasc Drugs 2026): https://doi.org/10.1007/s40256-026-00...
VILPA: Bursts of vigorous activity in daily life and mortality, 25,241 non-athletes (Stamatakis et al., Nat Med 2022): https://doi.org/10.1038/s41591-022-02...
Stair "snacks": 3 flights, 3 times a day, 3 days a week, 6 weeks (Jenkins et al., Appl Physiol Nutr Metab 2019): https://doi.org/10.1139/apnm-2018-0675
Stair snacks versus moderate continuous cardio: a randomized trial (Yin et al., Appl Physiol Nutr Metab 2024): https://doi.org/10.1139/apnm-2023-0593
Descent versus ascent of stairs in women over 60: insulin, lipids, blood pressure, bone, and strength (Chen et al., Med Sci Sports Exerc 2017): https://doi.org/10.1249/MSS.000000000...
Plasma markers after 12 weeks of going up or down stairs (Chen et al., Sci Rep 2021): https://doi.org/10.1038/s41598-021-96...
📖LET HABITS BE YOUR MEDICINE, GET YOUR COPY!:
https://amzn.to/3LwWUS8
👨⚕️ONLINE MEDICAL CONSULTATION WITH DR. BORJA BANDERA:
https://www.empodera-academy.com/Cons...
🚀SIGN UP FOR OUR NEWSLETTER HERE:
https://www.empodera-academy.com/NLUn...
👨⚕️FREE Mini Course on FAT LOSS and OBESITY.
Access it HERE:
https://www.empodera-academy.com/lm-p...
👨⚕️EMPODERA ACADEMY: Training, Consulting, and much more!
https://www.empodera-academy.com
⬇️ ⬇️THE SUPPLEMENTS I USE AT FULLGAS SPORT⬇️ ⬇️
👉https://fullgas.org/es/?fg=2
👉Add the code EMPODERA for a 10% discount on all products.
⏳TIMELINE
⭐ WANT TO STAY UP-TO-DATE WITH ALL THE CHANNEL'S NEWS? ⭐ SUBSCRIBE!:
https://www.youtube.com/c/BorjaBander...
🔴MUCH MORE ON INSTAGRAM: https://www.instagram.com/banderaempo...
🔴ALL ABOUT INTERMITTENT FASTING FOR FREE:
🔥 AYUNO INTERMITENTE🔥 Todo Lo Que Tienes Q...
🔴ALL ABOUT THE KETOGENIC DIET FOR FREE:
https://www.youtube.com/playlist?list...
MEDICAL DISCLAIMER. All audiovisual material, text, images, downloads, attachments, and any other content on this YouTube channel is for informational purposes only and is not intended to replace the advice, diagnosis, or treatment of a qualified medical professional in the context of individualized care.
Viewers should always speak with their doctor or another qualified healthcare professional about any questions they may have regarding their health. If a viewer is using any pharmaceutical product or medication prescribed by a doctor, they should consult with the doctor in question or another qualified healthcare professional before using any nutritional supplement. If they are undergoing medical therapies, they should consult with their therapist or healthcare professional about possible interactions between the user's treatment (including pharmaceutical products and/or medications) and any nutritional supplements or practices mentioned on this YouTube channel. We assume no responsibility for any harm resulting from misuse of the information contained on this channel.
Soy ascensorista y las salas de maquinas de los ascensores están siempre en la última planta.
Cada día atiendo dos o tres averías y tengo que subir por las escaleras.