Out of Breath Going Up Stairs? We Found Out Why and How to Make It Easier

CNET

16-05-2025

Do you ever find yourself trying to catch your breath after walking up the stairs? If so, you're not alone. It's a phenomenon that frequently spawns questions on Reddit, with people wondering if it's normal. Even those who are in good health and work out regularly often get winded when going upstairs. That's because becoming winded from stair climbing isn't a sign that you're out of shape or need to exercise more. In fact, it happens to everyone -- even athletes who have dedicated their lives to fitness.
Walking up a set of stairs can make anyone winded. And if you want to try to solve this issue, there are some exercises you can do and lifestyle changes you can make to improve your endurance.
Why do I get winded when going upstairs?
If you check your heart rate, it's likely to have spiked.
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The fancy medical term for what's happening when you get winded climbing stairs is "exertional intolerance." While approaching stairs, you're not warmed up -- your muscles are cold, your heart rate is low and your body is not ready to move suddenly. When you start climbing, you're essentially doing single-leg squats with some cardio mixed in, and your heart rate quickly skyrockets. Your body suddenly needs more oxygen -- hence the feeling of being winded.
Another reason why it affects you so strongly is that walking upstairs uses your fast-twitch muscles, which are used for explosive movements, and muscles like your glutes that you may not commonly train. If you're an endurance cardio nut like me, you're in great shape, but sustained exercise like this uses slow-twitch muscles. So, it won't transfer over super well to exercises like stair climbing.
If you've been hitting the gym regularly but the stairs are still giving you trouble, don't fret that you're not in good shape. There are plenty of other ways to measure your overall health and fitness, including your heart rate or other metrics like body composition and strength.
Read more: Best Running Shoes for Women
How to make going up the stairs easier
Lunges will help you conquer the stairs with ease.
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If getting out of breath while climbing stairs is really putting a damper on your life, there are steps you can take to lessen the annoyance. I'm not going to suggest that you jog in place for a moment to warm up before ascending a short staircase with your boss, but here are a few ways you can prepare yourself ahead of time.
First, incorporate stair-specific exercises into your workout routine to train your body for the stimulus. Exercises such as sprints, jumps or other explosive movements will help with the sudden exertion. To train your glutes and legs, try bodyweight exercises like squats and lunges.
If you're looking for exercises to do to improve endurance, consider the following:
Biking
Hiking
Brisk walking or running
Rowing
Swimming laps
If you smoke cigarettes, it's almost certainly contributing to your windedness. Although e-cigarettes are touted as a healthy alternative, preliminary studies suggest that vaping also damages your lungs.
What is VO2 max?
Used to test aerobic endurance or cardiovascular fitness, VO2 max is the maximum amount of oxygen you can utilize during exercise. It is measured in milliliters of oxygen consumed in 1 minute, per kilogram of body weight (mL/kg/min).
VO2 max is measured with a mask and heart rate monitor that are hooked up to a treadmill or stationary bike. Because of this, you will need proper equipment to get an accurate measure of your VO2 max. If you think this is a measurement you can benefit from, especially if you're working on your endurance while climbing stairs, consult your doctor for their opinion. There may be VO2 max testing at a health center or gym near you.
When to call your doctor
If you think your windedness is out of the range of normal, call your doctor.
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If you're debating whether or not to call a medical professional, you're better safe than sorry. One major warning sign to look out for is chest pain that comes on when you get winded -- it could be a sign of heart disease or a coronary blockage. The doctor will do a stress test, and if you do have a blockage, there's a simple procedure to fix it. Swollen feet and ankles or coughing are other signs there may be something wrong with your heart.
Another reason to seek medical help is if getting winded from basic activities is affecting your daily life -- for example, if you avoid walking short distances. Or, if the situation doesn't get better once you start exercising more, it may be time to consult a doctor or physical therapist.