With ageing, it’s not uncommon to notice changes in the body’s physical capabilities, and one of the most common scenarios where this becomes evident is during the seemingly simple act of walking up the stairs. For many over 50, what was once a thoughtless task can suddenly feel like a challenge, leaving you wondering, ‘Is it normal to feel this way?’
The short answer is yes, it’s quite normal to feel out of breath when climbing stairs, and it can happen to anyone, regardless of age or fitness level. But why does this happen, and when should you be concerned? Let’s delve into the reasons behind this and explore when it might be a sign of something more serious.
Why stair climbing can leave you puffing
1. The body wasn’t primed for the effort
Imagine you’re about to run a race or engage in a heavy lifting session at the gym. You wouldn’t dream of starting without a proper warm-up. The same principle applies to climbing stairs, which is, in essence, a form of exercise.
Most of us don’t warm up before taking on a flight of stairs, so our bodies are taken by surprise. The heart rate spikes as it tries to pump more blood, and the lungs work harder to meet the sudden demand for oxygen, leading to that familiar winded feeling.
2. Different demands use different muscles
Stair climbing engages the muscles differently than walking or running. While the latter activities rely on ‘slow-twitch’ muscle fibres, which are built for endurance, climbing stairs activates ‘fast-twitch’ muscle fibres, designed for short, powerful bursts of energy.
These fibres consume more energy, particularly when you’re working against gravity, which can quickly lead to fatigue.
3. It’s a full-body workout in disguise
What you may not realise is that walking or running up the stairs is akin to a full-body workout. It targets not only the lower body muscles, such as the glutes, hamstrings, quads, and calves, but also engages the core and lower back.
The more muscles involved, the greater the exertion, and consequently, the more pronounced the fatigue.
Reducing stair-induced breathlessness
To reduce the huffing and puffing associated with stair climbing, you could try incorporating more stair climbing into your routine. This consistent activity will strengthen the muscles involved, making the task less daunting over time.
Additionally, weight training that focuses on leg muscles can provide extra support to the knees, hips, and ankles, making stair climbing feel less strenuous.
However, we suggest you consult with a doctor first before making significant changes to your exercise routine.
When to be concerned
It’s important to listen to your body. If you experience chest pains or require several minutes to recover after climbing just one flight of stairs, it’s time to consult a doctor.
These symptoms could indicate a more serious underlying health issue, such as cardiovascular disease, which requires medical attention.
At YourLifeChoices, we’re always keen to hear from our readers. Have you noticed getting winded when climbing stairs? What strategies have you found helpful in managing this? Share them in the comments below. Your experiences could help fellow readers maintain their health and mobility while ageing.
