If you’ve ever climbed a flight or two of stairs, you’ve probably experienced that feeling of breathlessness upon reaching the top.
This sensation isn’t uncommon, regardless of age or fitness level. But should it raise any alarms?
Experts shared some insights regarding this topic. While feeling winded can be completely normal, it may also indicate a need for concern or an opportunity to enhance your fitness. Here are some key points to consider:
It can be just fine — climbing stairs is more strenuous than walking on flat ground.
Feeling out of breath after ascending stairs is essentially a typical physiological response, according to Dr. Katherine Pohlgeers, a family and sports medicine physician at University of Louisville Health. “There’s a greater demand on your body, which means increased oxygen needs and more ventilation,” she explained.
If you find yourself breathing heavily for just a minute or so but can regain your breath effortlessly, that’s generally nothing to worry about, said Karl Erickson, a performance specialist at Mayo Clinic Sports Medicine.
“It’s pretty normal… you’re essentially lifting your body weight. Climbing stairs resembles doing a squat or a lunge, which requires more effort than just walking,” Erickson noted.
Your level of breathlessness can differ; racing up the stairs or carrying a heavy bag will leave you more out of breath compared to a leisurely stroll up. Not everyone will perceive this breathlessness in the same way.
“With elite athletes, like, I don’t think Caitlin Clark gets winded by jumping up a flight of stairs. For the average middle-aged person here in the U.S., where many lead relatively sedentary lives, it’s quite common to feel winded just walking up one flight,” Pohlgeers added.
If it’s a new development or you’re experiencing prolonged breathlessness, consult your doctor.
While it can be normal to feel winded after climbing stairs, there are certain warning signs to heed.
Is this breathlessness something new for you? Or is it worsening? If either is true, it’s wise to discuss these changes with a healthcare professional, Pohlgeers advised. “It’s crucial not to jump to the worst conclusion, like ‘I’m dying,’ but also don’t just brush it off as being ‘out of shape.’”
“Those aspects are taken seriously,” Pohlgeers continued. “If your exercise capacity changes, it’s important for physicians to investigate and rule out any health conditions, helping you maintain a healthy lifestyle.”
Several underlying issues, including heart failure, obesity, chronic lung disease, smoking, COPD, or even anemia, can exacerbate breathlessness when you climb stairs.
“How long it takes you to recover is also a significant indicator,” Erickson pointed out.
It’s expected for your breathing to be quicker for a minute or two post-stairs, but if that elevated state lasts beyond three minutes, that could be more concerning.
If you also experience chest pain, headaches, or changes in vision alongside breathlessness, it’s advisable to consult your doctor, Pohlgeers emphasized.
Here’s how to enhance your stair-climbing stamina:
If you want to feel less winded when tackling stairs, making it a habit is beneficial—provided you have no health conditions that would make climbing risky. Pohlgeers underscored the importance of addressing any existing issues like heart failure or COPD before working on stair climbing.
“We often ask patients preparing for surgery if they can handle carrying groceries up three or four flights of stairs,” Pohlgeers noted.
It’s alright to feel winded by the time you finish those three or four flights. What matters is whether you can manage it without experiencing symptoms like chest pain or headaches.
“If you can ascend three or four flights while carrying groceries, you’re in a good place. That’s a very encouraging sign,” Pohlgeers remarked.
“Building your strength involves doing exercises like lunges and squats to gain more power and strength for stair climbing,” Erickson added. Improving cardiovascular fitness can also lessen fatigue at the top of the stairs.
When boosting your endurance, take it slow, Pohlgeers advised. No need to rush up and down the stairs multiple times at once. Instead, gradually increase your physical activities in ways that are enjoyable, whether through yard work, neighborhood walks, or gardening.
As you focus on enhancing your strength and cardiovascular health, your stair-climbing endurance should also improve. Before long, tackling those flights of stairs back-to-back will feel effortless.
