If you have ever climbed a flight or two of stairs, you are likely familiar with the sensation of being out of breath upon reaching the top. This is a common experience among individuals of all ages and fitness levels. However, the question remains: should it be a cause for concern?
Experts consulted by HuffPost highlight several key points regarding this phenomenon. While it can be perfectly normal, it may also signal an underlying issue or serve as a fitness challenge to improve. Here is what you need to know.
It Can Be Perfectly Normal
Feeling out of breath after ascending stairs is a typical physiological response, according to Dr. Katherine Pohlgeers, a family medicine and sports medicine physician at the University of Louisville Health. “Because you have this increased demand on your body, you have increased work, increased oxygen demand, and increased ventilatory requirements,” she explained. Karl Erickson, a performance specialist at Mayo Clinic Sports Medicine, added that climbing stairs essentially involves lifting your body weight, similar to performing squats or lunges, making it more effortful than walking on a flat surface.
If you are winded for about a minute but can easily catch your breath, there is no cause for alarm. The degree of breathlessness varies depending on factors such as speed and load. Running up stairs or carrying a heavy suitcase will leave you more breathless than a leisurely climb. Some individuals may not even notice the breathlessness as much as others. “If you have an elite athlete, I doubt Caitlin Clark gets winded going up a flight of stairs,” Pohlgeers noted. “But for the average middle-aged person, especially in the United States where sedentary lifestyles are common, it can be very normal to get winded after just one flight.”
When to See a Doctor
While breathlessness after stairs is often normal, certain red flags warrant medical attention. If the breathlessness is a new development or is progressively worsening, you should consult a doctor. “The biggest thing is for people not to necessarily think, ‘Oh, my gosh, I’m dying,’ but also, don’t always just dismiss it as, ‘Well, I’m out of shape,’” Pohlgeers advised. She emphasized that changes in exercise capacity should be taken seriously to rule out underlying conditions such as heart failure, obesity, chronic lung disease, smoking, COPD, or anemia.
Recovery time is also a key indicator. Erickson noted that while it is normal for breathing to remain elevated for a minute or two after climbing stairs, if it stays elevated beyond three minutes or for a prolonged period, it becomes more concerning. Additionally, if breathlessness is accompanied by chest pain, headache, or vision changes, it is worth discussing with a doctor.
Building Stair-Climbing Endurance
If you want to reduce breathlessness after climbing stairs, the solution is to practice more frequently, provided you have no underlying health conditions. Pohlgeers stressed that conditions like heart failure or COPD should be treated first before attempting to build endurance. “Your body adapts to imposed demands,” Erickson explained. “If you practice going up stairs, you become more efficient.” The muscles used for climbing strengthen with repeated use.
Pohlgeers noted that doctors often ask patients pre-surgery, “Could you carry groceries up three to four flights of stairs?” It is acceptable to be out of breath at the top, but the concern is whether you can do it without symptoms like chest pain, vision changes, or headache. “If you get up three or four flights of stairs as an average person carrying groceries, you are good. That is a very good sign,” she said.
To improve stair-climbing ability, Erickson recommended developing base strength through exercises like lunges and squats, which provide more power for climbing. Improving cardiovascular fitness also helps reduce fatigue. Pohlgeers suggested building endurance gradually, such as by increasing yard work, walking with a neighbor, or taking up gardening, rather than repeatedly climbing stairs in a single session. As strength and cardiovascular fitness improve, stair-climbing endurance will follow, allowing you to handle consecutive flights with ease.
This article was originally published on HuffPost.
