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 might it signal something more? Health professionals clarify the line between normal physiology and potential concern.
The Normal Physiology of Stair Climbing
According to Dr. Katherine Pohlgeers, a specialist in family and sports medicine at University of Louisville Health, feeling out of breath after stairs is a standard physiological response. "You've got this increased demand on your body, increased work — you've got increased oxygen demand and ventilatory requirements," she explains.
Karl Erickson, a performance specialist at Mayo Clinic Sports Medicine, agrees. "It's quite normal ... you're essentially lifting your body. You're doing a squat or a lunge when you go up the stairs," he notes, highlighting that it's significantly more effortful than walking on a flat surface.
The degree of breathlessness varies. Running upstairs or carrying a heavy load will leave you more winded than a leisurely pace. Fitness level is also a major factor. "For the average middle-aged person... it can be very normal to get winded just going up one flight of stairs," Dr. Pohlgeers adds, contrasting this with elite athletes who may not notice it at all.
Red Flags: When to Consult a Doctor
While often benign, certain changes in your experience warrant medical attention. Dr. Pohlgeers advises being alert if the breathlessness is a new issue or progressively worsening. "The biggest thing is for people not to necessarily think, 'Oh, my gosh, I'm dying,' but also, don't always just simply dismiss it as, 'Well, I'm out of shape.'"
Recovery time is a key indicator. Erickson states that faster breathing for a minute or two is normal, but if it stays elevated past three minutes or for a prolonged period, that's more concerning.
Underlying health conditions can exacerbate stair-climbing breathlessness. These include heart failure, obesity, chronic lung disease, COPD, anemia, and smoking. Dr. Pohlgeers emphasizes that any accompanying symptoms like chest pain, headache, or vision changes are particularly worrisome and merit a discussion with a physician.
Building Your Stair-Climbing Endurance Safely
For those without underlying risks, improving stair endurance is a achievable fitness goal. "Your body adapts to imposed demands on it. So, if you're practicing going up the stairs, you become more efficient," says Erickson. The involved muscles strengthen with use.
Doctors often use a simple benchmark for basic fitness. "We'll ask patients... 'Could you carry groceries up three to four flights of stairs?'" Dr. Pohlgeers explains. Being out of breath at the top is okay; the concern is whether you can do it without alarming symptoms. "If you get up three or four flights of stairs as an average person carrying groceries, you're good. That's a very good sign," she notes.
To build capacity, experts recommend a dual approach: developing base strength through exercises like lunges and squats, and improving cardiovascular fitness through activities like walking. The key is to progress gradually and sustainably, whether through yard work, gardening, or neighbourhood walks.
As Erickson concludes, by working on overall strength and cardio fitness, your endurance for consecutive flights of stairs will naturally improve, making that daily climb feel easier and less breathless.
