Get winded climbing stairs? These 5 moves will make it easier

Winded after walking up a flight of stairs? You’re not alone. If you feel out of breath every time you climb the stairs, it doesn’t necessarily mean you’re out of shape.

Stair-climbing is surprisingly hard, and every flight is like a tiny workout.

“Climbing stairs is one of the most demanding movements we do every day. That’s because every step requires you to lift your entire body weight against gravity,” says Brianna Steinhilber, certified personal trainer and TODAY.com health editor.

If the stairs leave you breathless, it may be your body telling you that you need to work on the muscles required to take every step.

As part of Start TODAY’s Functional Fitness Series, Steinhilber shares her favorite exercises to make stairs feel easier.

Trainer Tip of the Day: Perform These 5 Exercises To Train the Muscles You Use To Climb Stairs

“If stairs leave you winded, you can build the muscles that do the work,” says Steinhilber.

Try these five functional exercises to directly train the muscles you use every time you climb the stairs:

• Sit-to-stands
• Step-ups
• Calf raises
• Marching
• Split squats

Functional exercises train the muscles that we need for everyday activities — like standing up, carrying things, or climbing the stairs — through total-body, compound movements.

“Sit-to-stands build lower body strength and core stability for standing up and climbing with control. Step-ups mimic the exact stair climbing movement,” Steinhilber explains.

“Calf raises strengthen the muscles that help push you up with each step. Marching builds hip flexor strength, balance, and coordination, (and) split squats improve single leg strength and stability.”

Why It Matters

Whether you live in a fourth floor walkup or the escalator breaks, most of us have to take the stairs at some point. And this simple, daily activity requires a ton of effort.

Unlike walking on flat ground, every step you take up the stairs is essentially a single leg squat, against gravity.

“It takes a lot of force from your glutes, your quads, your calves, and your core. At the same time, your heart and lungs have to work harder to deliver oxygen to those muscles,” Steinhilber explains.

In other words, stair climbing challenges both your muscular strength and your cardiovascular fitness at the same time.

The best way to make stairs feel easier is by strengthening the muscles you use while climbing them — and that doesn’t require hours on a stair climbing machine at the gym.

These five functional exercises improve strength as well as stability, balance and coordination. “Stronger legs mean less effort, less fatigue, and more confidence doing everyday activities,” says Steinhilber.

How To Get Started

“Let’s make life a little easier, one step at a time,” says Steinhilber.

Here’s how to perform these functional exercises to train the muscles you use to climb the stairs:

• Sit-to-stands: Sit down on a bench or chair with your feet planted on the floor and your hands clasped together in front of you. Slowly rise from a seated position, engaging your core and glutes, without using your hands to stand up. Sit back down slowly, bending your hips and knees.

• Step-ups: Stand up facing a bench that’s just below knee level. Place one foot on the bench and step up, pushing through the heel to bring your body up until you’re standing on the bench with two feet. Slowly step back down.

• Calf raises: Stand with your feet shoulder-width apart and your hands on your hips. Lift your body up by pressing through the balls of your feet, until your heels are off the floor. Squeeze the calves and hold before coming back down.

• Marching: Stand upright and slowly lift one leg in front of you to hip height, until the knee is bent at 90 degrees. At the same time, bend your opposite arm and swing it forward. Come back down and repeat with the other leg and arm.

• Split squat: Stand with your feet hips-width apart. Step with one foot forward, and slowly lower your body down until your opposite knee almost touches the ground. Drive through the front leg to lift your body and stand back up.

TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.

This article was originally published on TODAY.com