Winded from Climbing Stairs? Here's What It Means and How to Improve
Have you ever climbed a flight or two of stairs and felt out of breath when you reached the top? It's a common experience for people of all ages and fitness levels. But is it something to worry about? Here's what experts say about this phenomenon and how you can improve your endurance.
Is It Normal?
Feeling winded after climbing stairs is a normal physiological response, according to Dr. Katherine Pohlgeers. "Because you’ve got this increased demand on your body, you’ve got increased work — you’ve got increased oxygen demand and ventilatory requirements."
If you're winded for a minute or so but can easily catch your breath, it's no cause for concern, says Karl Erickson. "It’s quite normal... you’re essentially lifting your body. You’re doing a squat or a lunge when you go up the stairs, so, definitely more effortful than just walking."
When to Be Concerned
However, if your breathlessness is new or getting worse, it's important to talk to your doctor. Underlying conditions such as heart failure, obesity, chronic lung disease, smoking, COPD, and anemia can all make the breathlessness you feel after walking up stairs worse.
How to Improve Your Endurance
If you want to be less winded after climbing stairs, start doing it more often (as long as you don’t have any underlying conditions that can put your health at risk). If you have issues such as heart failure or COPD that make climbing stairs a challenge, get those treated first.
"Your body adapts to imposed demands on it. So, if you’re practicing going up the stairs, you become more efficient," says Erickson. The muscles needed to climb the stairs will strengthen the more you use them.
To build your endurance, start gradually. You don’t need to go up and down the stairs five times in a row. Instead, slowly build your fitness ability in a sustainable and even enjoyable way, whether that’s by doing more yard work, going on walks with your neighbor, or taking up gardening.
Key Takeaways
- Feeling winded after climbing stairs is normal, but it can be a sign of underlying conditions if it's new or getting worse.
- Talk to your doctor if you're concerned about your breathlessness.
- Improve your endurance by practicing climbing stairs more often and building your strength and cardiovascular fitness gradually.
