Why Do I Feel Breathless When I Walk Up Stairs?

A doctor's advice on why you may feel out of breath and how to make it better

Adam Rosenbluth, M.D.,

AARP

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Published June 16, 2025

a person getting out of breath while climbing the stairs

James Yates

I feel breathless when I’m going up two flights of stairs. Is it normal and what can I do about it?

Feeling out of breath after climbing flights of stairs is a common experience, especially in New York City, where I practice. My patients may need to climb dozens of subway steps to get to their destination. I can’t tell you how many times someone has said, “Dr Adam, I’m in pretty good shape. But by the time I get to the top of the train station’s staircase, I feel breathless and lightheaded. I have to grab the railing and hold steady for a minute.”

If you’re physically fit but feel winded, or even slightly lightheaded, after climbing a couple of flights, it’s most likely nothing to worry about. It’s your body’s way of telling you that your lungs and heart are working harder to get the energy and oxygen they need to do their job. One study found that we use nine times as much energy to continuously climb stairs as we do when we’re just sitting.

But there are times when you should speak with your doctor to investigate why you’re having a hard time. Some folks feel out of breath when they’re walking up steps because of the medication they’re taking. For instance, the primary purpose of beta-blockers is to lower high blood pressure and slow down your heart rate. This makes it harder for the body to deliver oxygen to the muscles you need for climbing. Other drugs, such as anti-depressants, sleep medications and muscle relaxants, can contribute to breathlessness and muscle weakness.

Any sort of lung disease will likely cause problems with stair-climbing. Chronic Obstructive Pulmonary Disease (COPD) is the most common one, and almost 10 percent of people over age 65 are dealing with COPD, emphysema or chronic bronchitis. Asthma and allergies can make breathing especially stressful when you’re exerting yourself. Of course, smoking makes it harder because it reduces the oxygen-carrying capacity in your blood. The result is fatigue, weakness and shortness of breath. Being overweight can make it difficult, too.

You should also let your doctor know if discomfort climbing steps is new for you, or if the problem progresses. It could be an indication of a number of different heart issues.

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Keep in mind that even if you’re in great physical shape and regularly go to the gym or walk 10,000 steps every day, climbing a couple of flights can still feel uncomfortable. I have patients who regularly swim, play tennis or pickleball, bike or row, but when they’re climbing those subway steps, their heart is pounding; they feel breathless and want to know “Why?”

First, I assure those patients who work out several times a week and have no chronic health issues that their heart is probably fine. Otherwise, they couldn’t do their routine exercises or play sports. The problem is they’re using different muscles. For stair climbing, you need strong quadriceps (muscles in the front of the thigh) and gluteal muscles (buttocks). When muscles are weak, your body needs to use more energy and blood flow for them to function, which puts added strain on your heart and lungs. You can develop these by climbing stairs more often or using a stair machine at the gym. Lunges and squats can also be helpful.

When it comes to breathing, I suggest you try this simple but effective technique: When you lift your foot onto the next step, exhale. When you place your foot down on the step, inhale. This way, you’re taking a breath in and out on each step. Try to keep a constant pace.

Climbing stairs is good for our health, so it’s worth the effort. Research shows it’s associated with lowering cholesterol, reducing the risk of hardening of the arteries, and helping us live longer overall.

If you can’t manage a full flight right now, start slowly. Climb a half dozen steps, then turn around and walk down. After a week’s time, try a full flight, then two … and so forth. After a month, you’ll probably be able to manage four or five flights without stopping. Don’t push yourself too hard. Practice really does make perfect, especially when you take it one step at a time.

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