Climbing a flight of stairs often leaves people feeling a bit breathless, a sensation that’s pretty common for everyone, regardless of their fitness level. But should you be concerned about it?
Experts have shared insights on this. While it can be a normal response, it might also indicate a need for improvement in your fitness. Here are key points to consider:
It can be perfectly normal — going up stairs is harder on your body than walking on a flat surface.
Feeling winded after ascending stairs is a typical physiological response, according to Dr. Katherine Pohlgeers, a family and sports medicine doctor. The increased demand on your body—higher oxygen needs and greater effort—explains why this happens.
If you’re a little out of breath for a minute and then recover quickly, there’s usually no cause for alarm, says Karl Erickson, a performance specialist. Climbing stairs involves lifting your body—like doing squats or lunges—so it naturally requires more effort than just walking.
The level of breathlessness will differ from person to person. Running up stairs or carrying something heavy will definitely make you feel more winded compared to leisurely walking up. Interestingly, not everyone notices breathlessness to the same extent; some may feel it more than others.
Take elite athletes, for example—someone like Caitlin Clark likely doesn’t get winded climbing stairs. However, for the average middle-aged individual, particularly in the U.S., where sedentary lifestyles are more common, it’s quite normal to feel a bit out of breath after just one flight.
If it’s a new change or you’re noticing prolonged breathlessness, you should let your doctor know.
Even though it’s often normal to feel short of breath in this context, certain warning signs shouldn’t be overlooked.
Is this breathlessness new for you? Or has it become more severe? If the answer to either is yes, it might be time to consult a doctor. Pohlgeers advises not to jump to extreme conclusions like “I’m dying,” but also not to dismiss it as just being out of shape.
Changes in your exercise capacity should be taken seriously. Doctors need to explore any underlying conditions to help you live your healthiest life. Conditions such as heart failure, obesity, chronic lung diseases, smoking-related issues, and anemia can exacerbate the breathlessness felt when climbing stairs.
Erickson notes that how swiftly you recover is an important indicator. It’s normal for your breathing to quicken after climbing stairs, but if your breath remains elevated for more than three minutes, that could raise some red flags.
Should you also experience chest pain, headaches, or vision changes alongside breathlessness, it’s crucial to talk to your doctor.
Here’s how you can build your stair-climbing endurance:
To become less out of breath on stairs, make it a habit to use them more often—provided you don’t have any health issues that might make it risky. If you deal with conditions that complicate stair climbing, like heart failure or COPD, those should be addressed first, Pohlgeers emphasizes.
Your body adjusts to physical demands, so practicing stair climbing can increase your efficiency, according to Erickson. The more you engage those climbing muscles, the stronger they become.
Pohlgeers explains that for patients preparing for surgery, one question often asked is whether they can carry groceries up a few flights of stairs. It’s okay if you find yourself a bit winded after climbing three or four flights, but the key concern is whether you can do it without experiencing symptoms like chest pain or headaches.
Pohlgeers adds that if you can successfully climb three or four flights while carrying groceries, that’s a solid indication you’re doing well.
To enhance your strength, focus on exercises like lunges and squats—they can boost your power for climbing stairs. Improving your cardiovascular fitness will also reduce how fatigued you feel at the top.
As you aim to build endurance, do it gradually. You don’t have to rush up and down the stairs repeatedly. Instead, find enjoyable activities like yard work, neighborly walks, or gardening to foster fitness.
With consistent strength and cardiovascular work, your ability to climb stairs will surely improve. Soon, you’ll be tackling flights of stairs with ease.
