“Why Am I Out of Breath?”
Last week we talked about the benefits of walking and how individuals that walked around 10,000 steps a day had a 66% lower risk of dying compared to individuals that averaged 3500 steps a day. You can read more about the benefits of walking here.
However, recently a patient shared with me that even though they were walking quite often - they still got out of breath when they went up a few fights up stairs.
Why does this happen?
While walking is clearly extremely beneficial for our health - walking like any movement or exercise, follows the Principle of Specificity.
The Principle of Specificity states that our body adapts to how we train it.
If we walk a lot - we get better at walking - we get better at being able to do activities at the intensity of the walks we are going on.
This principle explains why someone can walk 10,000 steps a day - but still get out of breath when they run up the stairs.
So why does this happen? The Principle of Specificity.
Simply put: Your body adapts to the specific demands you place on it - and it doesn't just apply to walking. It's a fundamental concept in fitness that explains why we get certain benefits from the different activities we engage in.
This means:
Walking regularly improves your endurance for... walking.
But it doesn't necessarily prepare you for short, intense bursts of activity like running up stairs.
Think of it this way: if you practiced playing the piano every day, you'd become a great pianist. But that doesn't automatically make you a great guitarist. They're related skills and there might even be some crossover in skills like reading music but - they’re not identical.
When we apply this to walking - walking helps us build a foundation of heart health and endurance - but it doesn’t directly help with high-intensity exercises like running up the stairs.
So, what can you do?
Don't worry - you don't need to give up your daily walks or start a grueling stair-climbing routine. Here are a few ways to improve your overall fitness:
Add variety to your walks: Include some hills or inclines in your route. This will challenge your body in new ways and help prepare for those stairs.
Mix in some intensity: During your walks, try picking up the pace for short bursts. Start with 30 seconds of brisk walking every 5 minutes and gradually increase.
Take the stairs... sometimes: If you have the option, take the stairs instead of the elevator once or twice a day. Start slow and build up over time.
Strength matters: Consider adding some basic strength exercises to your routine. Squats, lunges, and calf raises can be done at home and will help with those stairs.
The Bottom Line
Walking is still an excellent form of exercise with numerous health benefits. By understanding the Principle of Specificity, you can make small adjustments to your routine that will improve your overall health and fitness.
Remember, the goal isn't to become a champion stair-climber. The goal is to maintain and improve your overall health. Keep walking, keep moving, and don't be afraid to challenge yourself a bit. Your heart, lungs, and legs will all benefit!