When Being Winded on Stairs Is Serious (And When It Isn’t)
By
Dr. Scott Olson, ND
Posted August 14, 2025
I had an athlete visit me recently because he experienced shortness of breath while climbing stairs. He is in great shape, so he was worried about what it might mean.
“Doc,” he said, “I run five miles three times a week. Why am I huffing and puffing after two flights of stairs?”
His concern is common—and usually unfounded. Here’s what’s going on…
Even fit people can find themselves unexpectedly winded when climbing stairs—and there are several normal reasons why:
You didn’t warm up. Your body needs time to transition from rest to activity. When you suddenly demand oxygen for climbing stairs, your cardiovascular system scrambles to catch up. That athlete who can run for miles? He warms up first. In his case, those stairs caught his cold muscles by surprise.
Stairs take a lot of muscles. Climbing stairs engages major muscle groups simultaneously—quadriceps, hamstrings, glutes, calves, and core—requiring more oxygen than walking on flat ground. In fact, stair climbing demands eight to 10 times the energy expenditure of sitting and about twice that of brisk walking.
Most people don’t exercise on stairs. This is key—your body adapts precisely to the movements you train it to perform. A marathon runner might struggle with basketball. A cyclist might find swimming exhausting. And yes, even athletes can experience shortness of breath on stairs if stair-climbing isn’t part of their regular routine.
You’re carrying extra weight. Even a light backpack, grocery bag, or winter coat adds resistance that your cardiovascular system must account for.
You’re rushing. Most of us hit the stairs at a much faster pace than we walk, turning it into an unintentional high-intensity workout.
Having said that, there are situations in which shortness of breath should send you to your doctor:
If your heart rate takes more than five to 10 minutes to return to normal after moderate activity, it could signal poor cardiovascular recovery—and potential heart trouble.
Should you feel discomfort in your chest, jaw, or arms along with breathlessness—especially a sensation of pressure, squeezing, or pain (not just the normal burn of exertion)—get medical help right away.
Additionally, if you’ve been managing the same three flights for years and suddenly find them challenging, something’s changed. Don’t ignore this, especially if it persists for more than a few days.
Any dizziness, confusion, or extreme fatigue with shortness of breath are symptoms that suggest your body isn’t getting enough oxygen to your brain.
Last but not least, if you notice swelling in your ankles along with increased breathlessness, it can indicate heart failure.
Remember, the context matters. Occasional shortness of breath with clear causes (you’re carrying groceries, talking while climbing, or moving faster than usual) is rarely concerning. But progressive, unexplained, or sudden changes in your breathing capacity deserve medical evaluation.
For most of us, though, the solution isn’t medical—it’s simply adding stair-climbing to our fitness routine. Try incorporating one or two flights of stairs several times daily, gradually increasing as your body adapts. Within weeks, you’ll likely notice significant improvement.
P.S. The HIDDEN harm of mouth breathing.
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
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