That familiar feeling of being winded after climbing a flight or two of stairs is a universal experience, crossing age and fitness levels. But when is this breathlessness a simple sign of exertion, and when could it signal something more? Health professionals provide clarity on this common phenomenon, outlining what's normal, what's concerning, and how Canadians can improve their stair-climbing stamina.
Why Stairs Feel So Hard: The Normal Physiological Response
According to Dr. Katherine Pohlgeers, a specialist in family and sports medicine, feeling short of breath after stairs is a normal physiological response. "You've got this increased demand on your body," she explains, noting the greater oxygen and ventilation needs compared to walking on flat ground.
Karl Erickson, a performance specialist, agrees. He compares the action to a series of squats or lunges, lifting your body weight with each step. "It's definitely more effortful than just walking," he states. The degree of breathlessness varies naturally; running up or carrying a heavy load will leave you more winded than a leisurely pace. For the average person, especially those with more sedentary habits, getting breathless on one flight is very common.
Red Flags: When to Consult a Doctor
While often normal, experts warn that certain changes in your experience warrant medical attention. Dr. Pohlgeers highlights key red flags: if the breathlessness is a new issue or if it's getting progressively worse. "Don't always simply dismiss it as, 'Well, I'm out of shape,'" she advises, urging people not to ignore significant changes.
Underlying health conditions can exacerbate stair-climbing difficulty. These include heart failure, obesity, chronic lung diseases like COPD, anemia, and a history of smoking. Recovery time is a crucial indicator. Erickson notes that while faster breathing for a minute or two is expected, if it stays elevated past three minutes or for a prolonged period, that's more concerning.
Additional symptoms like chest pain, headache, or vision changes alongside breathlessness are particularly worrisome and should prompt a doctor's visit.
Building Your Stair-Climbing Endurance Safely
For those without underlying health risks, wanting to be less winded is a great fitness goal. The principle is simple: your body adapts to imposed demands. "If you're practicing going up the stairs, you become more efficient," says Erickson. The involved muscles strengthen with use.
Doctors often use a practical benchmark for basic fitness. "We'll ask patients... 'Could you carry groceries up three to four flights of stairs?'" shares Dr. Pohlgeers. Being out of breath at the top is okay; the key is being able to do it without alarming symptoms like chest pain. "That's a very good sign," she notes.
To build endurance, experts recommend a gradual, sustainable approach. Improving base strength with exercises like lunges and squats provides more power for climbing. Boosting cardiovascular fitness through walking, gardening, or other enjoyable activities helps reduce fatigue. The key is to avoid doing too much too fast—slowly building up activity is the safest and most effective path to conquering the stairs with ease.
