Are you short of breath climbing stairs? Learn the underlying causes and easy, effective solutions. Renowned fitness trainer and nutritionist Sonia Bakshi explains how proper training and good daily habits can improve heart and lung health by boosting stamina.

Climbing stairs is not only a good exercise, but it also reflects the health of our heart and lungs. Many people often feel uneasy after climbing even a few stairs. If you too are facing this problem, don't worry. Sonia Bakshi, a renowned fitness trainer and nutritionist from Indirapuram (Ghaziabad), explains this topic in detail. She has been keeping people fit through 'DtF' since 2002. According to experts, your fitness and stamina can be changed with the right training and habits. Let's learn about the causes and solutions of shortness of breath while climbing stairs.

Why do I feel breathless while climbing stairs?

Climbing stairs is a physical activity that involves multiple body parts working together. The main reasons for this are:

• Climbing stairs uses nine times more energy than sitting. This is because your heart and lungs have to work harder to move your body weight uphill against gravity.
• This activity actively uses the large muscles in your legs, which increases the demand for oxygen.
• If you don't exercise regularly, even minor physical activity can cause shortness of breath due to lack of stamina.
• Heart diseases, lung problems, high blood pressure or dust present in the environment can be the main reasons for this.
• Any blockage in the nose or mouth or the strain of climbing a lot of stairs also accelerates the process of shortness of breath.
• Sometimes the stress or anxiety of climbing too many stairs also causes shortness of breath.

Ways to increase stamina and strength

To make climbing stairs easier, fitness experts recommend strengthening the lower body and increasing lung capacity.

Lower body strength

• Start with walking – Prepare your body with normal walking for the first two weeks.
• Interval training: Starting in the third week, walk for 1 minute followed by jogging for 10 seconds. Repeat this for the next two weeks. Gradually increase the jogging time to 20 seconds.
• Squats – Start with 20 squats daily and gradually increase it to three sets of 20 each over two months.
• Sumo Squats – Include these in your workout to strengthen your leg muscles .

Cardio and Aerobic Capacity

• Aerobic exercises are very effective in increasing lung capacity .
• Brisk walking and cycling.
• Cardio exercises like swimming or hiking.
• Zumba or aerobics classes.
• Use of treadmill or cross trainer in the gym.

The stronger your leg muscles, the better your cardiovascular stamina and the easier it will be to climb stairs.

When to consult a doctor?

It is normal to feel a little breathless while climbing stairs, but it can be a warning sign in some conditions.

• If you start gasping for breath and it takes a long time for your breathing to return to normal, do not ignore it.
• In such a condition, it is important to consult a cardiologist.
• He will check through some necessary tests whether you need any special medicine or treatment.

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