Millions of people, from office workers in Bangkok’s sky-rise towers to monks ascending temple steps, have wondered: why does even a short climb leave so many of us out of breath? According to new research and fitness science, getting winded walking up stairs is not a sign of poor health—or unique to those out of shape. In fact, exertional intolerance on stairs is a normal physiological response that affects almost everyone, regardless of fitness level, and reflects the body’s transition from rest to sudden, high-intensity activity (CNET).
The significance of this insight is especially important for Thais, who live and work in increasingly vertical environments—from the mass transit BTS and MRT stations to shopping mall escalators, and even in daily worship at hillside temples. Recognizing that stair-induced breathlessness is common—not a cause for shame or worry—can help people manage expectations about their health, avoid unnecessary anxiety, and adopt practical strategies for improvement.
Physiologically, climbing stairs amounts to a combination of “single-leg squats with cardio,” firing up large muscle groups like the glutes and fast-twitch muscle fibers. This is a sudden demand for oxygen; your heart rate spikes rapidly, before your body has had a chance to warm up. As a result, even regular runners or cyclists may get winded, because their routines primarily train slow-twitch muscle fibers for sustained exercise, not the explosive power stairs require (Health.com; CNET).
Expert fitness guides consistently recommend “task-specific” preparation to make stair-climbing easier. Leading physiotherapists suggest exercises that mimic the explosive action of climbing—think sprints, squat jumps, or plyometric routines—to boost those fast-twitch muscles. Glute-strengthening moves such as squats, lunges, and step-ups are especially effective. One international training resource notes, “Sprints and plyometrics activate fast-twitch muscle fibers and can help you build a shapelier backside. Also, adding step-ups, like climbing stairs, will improve functional strength” (EoS Fitness; Gymshark).
For broader endurance, cardiovascular exercises like biking, hiking, brisk walking, rowing, or lap swimming can be included in one’s routine. Slowly increasing the number of stairs you climb each day—the principle of progressive overload—remains consistently endorsed by health professionals as a gentle way to build both confidence and functional fitness (Health.com; The Guardian).
Another aspect of stair fitness draws on VO₂ max, a measure of the maximum amount of oxygen your body can use during intense exercise. While most people associate VO₂ max with athletes, this metric is relevant for anyone looking to measure improvements in stair-climbing performance. Testing usually requires specialized equipment at a hospital or fitness center, and leading Thai hospitals increasingly offer VO₂ max testing for those interested in optimizing their personal fitness (Healthline).
But the fitness mindset isn’t the only consideration. Not all shortness of breath is benign. Cardiologists, including specialists at leading Thai hospitals, urge that people be alert to specific warning signs: “If you feel chest pain, swelling in the feet or ankles, or persistent coughing while walking up stairs, consult a doctor immediately.” Unusual symptoms accompanying breathlessness could signal underlying cardiovascular or pulmonary issues (CNET; Cleveland Clinic).
Within Thailand, stair climbing is a built-in part of culture. Whether ascending the many steps of Wat Arun or Doi Suthep, or simply using pedestrian overpasses, Thais already encounter opportunities for functional movement throughout the day. Local fitness organizations such as Fitness First Thailand encourage “การเดินขึ้นบันได”—daily stair walking—not only improves cardiovascular and muscular health, but connects people to a form of movement deeply rooted in everyday urban and rural Thai life (Fitness First Thailand Facebook; bmec.asia).
Historically, regular stair climbing has been linked to positive health outcomes around the world. Research in occupational health demonstrates that people who climb stairs several times daily have lower risks of heart disease and improvements in mental wellbeing. Even during the Covid-19 lockdowns, doctors pointed to stair climbing at home as a convenient way to maintain cardiovascular fitness when gyms and parks closed (Wikipedia).
Looking to the future, experts predict that incorporating “incidental” physical activity—including stair use—will be critical as more Thais work desk jobs and face rising rates of non-communicable diseases. Practicing stair climbing as a form of “exercise snacking”—short, regular bursts of movement—could counteract the metabolic risks of a sedentary lifestyle (The Guardian).
For Thai readers eager to make stair climbing easier, consider the following recommendations: Start gradually, taking a few extra flights per day at a conscious, steady pace. Add lower body strength moves, such as squats, lunges, and plyometric step-ups, twice a week. If you have access to a gym, seek out classes or trainers who focus on explosive, whole-body routines. Avoid smoking and vaping, both of which can damage lung capacity. Finally, listen to your body: while mild shortness of breath is normal, new or severe symptoms warrant a check-up with a healthcare provider.
Ultimately, the next time you find yourself panting at the top of a staircase—whether at a BTS station, visiting a temple, or simply at home—remember that it’s a normal bodily reaction. With small but consistent changes, anyone can make the climb just a little bit easier.