Ascending a flight of stairs can leave many people out of breath, a common occurrence that experts say is often a normal physiological response to increased physical demand.
Dr. Katherine Pohlgeers, a family medicine and sports medicine doctor at University of Louisville Health, explained that climbing stairs increases the body's demand for oxygen and ventilation. Karl Erickson, a performance specialist at Mayo Clinic Sports Medicine, added that stair climbing is more effortful than walking on a flat surface, akin to performing a squat or lunge.
For most individuals, a minute or so of breathlessness that resolves easily is not a cause for concern. The degree of breathlessness can vary based on exertion level, such as running up stairs or carrying heavy items. Pohlgeers noted that a sedentary lifestyle, common in the U.S., can make this response more pronounced for the average person.
However, experts advise seeking medical attention if breathlessness after climbing stairs is a new issue, worsening over time, or accompanied by other concerning symptoms.
"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,’” Pohlgeers stated. Doctors take changes in exercise capacity seriously to rule out underlying conditions that could impact a person's health and lifestyle.
Several underlying health issues can exacerbate breathlessness when climbing stairs, including heart failure, obesity, chronic lung disease, smoking, COPD, and anemia. The duration of recovery is also an indicator; if elevated breathing persists for more than three minutes, it may warrant a doctor's evaluation. Chest pain, headaches, or vision changes alongside breathlessness are also red flags.
To improve stair-climbing endurance, experts recommend gradual and consistent practice, provided there are no contraindicating health conditions. "Your body adapts to imposed demands on it. So, if you’re practicing going up the stairs, you become more efficient,” Erickson said, noting that strengthening the necessary muscles through exercises like lunges and squats can also help. Improving cardiovascular fitness contributes to reduced fatigue. A general benchmark for fitness is being able to climb three to four flights of stairs while carrying groceries without experiencing significant symptoms like chest pain or vision changes.
Experts suggest building endurance incrementally and sustainably, incorporating activities like yard work, walking, or gardening to improve overall strength and cardiovascular health.