Getting a little winded on the stairs is something many women notice after 60. Sometimes it is simply a sign that the body would benefit from a bit more regular movement. Sometimes it is a reason to see a doctor. Here is how to tell the difference, and everyday habits that can help support your stamina.
First, Know When It Is Not Just “Getting Older”
Shortness of breath can be linked to the heart, lungs, blood (such as low iron) and other conditions. If it is new, getting worse, happens at rest, or comes with chest discomfort, swelling in the legs, dizziness or a racing heartbeat, talk to your doctor before starting any new routine.
Why Stamina Changes With Age
Muscle mass naturally declines over the years unless we use it, and weaker leg muscles have to work harder on stairs. Less daily activity also means the heart and lungs get less practice. The encouraging part: research consistently shows that regular, moderate activity helps adults of all ages, and it is never too late to start.
Everyday Habits That Help
- Walk a little every day. Start with 5 to 10 minutes at a comfortable pace and add a few minutes each week. Many health organizations suggest building toward about 150 minutes of moderate activity per week, spread out in a way that works for you.
- Strengthen your legs. Simple sit-to-stand exercises from a sturdy chair, done 2 or 3 times a week, build the muscles you use on stairs.
- Practice the stairs on purpose. Go slowly, hold the railing, and use pursed-lip breathing: breathe in on one step, then breathe out slowly over the next two.
- Try water exercise. Water aerobics and pool walking are gentle on the joints and a social way to stay active.
- Breathe with intention. A few minutes of slow, deep breathing each day can help you feel more in control when you get winded.
- Eat for energy. Include enough protein to support muscle, plus fruits, vegetables and whole grains. Ask your doctor whether a simple blood test for iron or vitamin levels makes sense for you.
- Stay hydrated and rest well. Fatigue and dehydration can make everything feel harder.
- Do not smoke, and avoid secondhand smoke. It is one of the best things you can do for your lungs at any age.
Pace Yourself
On busy days, plan rest stops, carry less at once and take the stairs at your own speed. There is no prize for rushing. The goal is to keep doing the things you love, like visiting family and keeping up with the grandkids, for years to come.
When To Talk To Your Doctor
Everyday tips are not a substitute for medical care. Contact your doctor promptly if you notice:
- Shortness of breath at rest or when lying down
- Chest pain, pressure or tightness
- Swollen ankles or legs
- Fainting, dizziness or a very fast or irregular heartbeat
- Breathlessness that is quickly getting worse
Call 911 right away for chest pain, severe trouble breathing, or bluish lips or fingertips.
Related reading: Out Of Breath On The Stairs After 60? A Water Aerobics Teacher Noticed This
This article is for general informational purposes only and is not medical advice. Always talk to your doctor or another qualified healthcare provider about your symptoms and before starting any new supplement, exercise or routine. Some pages on this site contain affiliate links; see our Affiliate Disclosure.