Is Shortness of Breath When Walking Concerning?

person breathing heavy while walking

Shortness of breath (dyspnea) while walking can be normal in certain situations. But a new or worsening breathing symptom may signal an underlying health issue and should be checked by a healthcare provider.

When Is Shortness of Breath While Walking Considered Normal?

  • Walking uphill or on an incline: Increased effort naturally requires more oxygen, which causes you to breathe faster or harder.
  • High altitude: Less oxygen in the air can cause breathlessness, even with mild activity.
  • Cold or humid weather: Cold air can cause the airways to narrow and dry out, making it harder to breathe, especially for people with asthma or other lung conditions. Humid air feels heavier and can make breathing feel more difficult, particularly during physical activity or in those sensitive to allergens.
  • After illness: If you've been inactive due to illness or a sedentary lifestyle, your body may need time to adjust to exertion again.
  • Mild anxiety or stress: Mild anxiety or stress can trigger the body's fight-or-flight response, leading to faster, shallower breathing (hyperventilation). This disrupts the balance of oxygen and carbon dioxide in the blood, creating a sensation of breathlessness.1

Health Issues That Can Cause Shortness of Breath

Cardiovascular Issues

Because the heart and blood vessels are responsible for transporting oxygen throughout your body, cardiovascular issues can also lead to shortness of breath. Shortness of breath while you’re active can be an early sign of heart failure, which may progress to shortness of breath even while you’re lying down or sitting.

Pulmonary Embolism

This can cause shortness of breath because a blood clot blocks one or more lung arteries, reducing blood flow and oxygen exchange. This sudden blockage strains the heart and lungs, leading to rapid breathing, low oxygen levels, and a sensation of breathlessness, even at rest or with minimal activity.

Respiratory Conditions

Respiratory conditions—health conditions that affect the lungs—can cause breathing problems when the body struggles to get enough oxygen from the lungs. Chronic lung conditions such as asthma, chronic obstructive pulmonary disease (COPD), pulmonary hypertension, and pulmonary fibrosis can cause chronic shortness of breath,1 which may be especially noticeable when exercising or walking.

Obesity or Excess Weight

Having excess weight or obesity can cause shortness of breath. Breathlessness is a common symptom of obesity hypoventilation syndrome,2 which affects some people with obesity. With obesity hypoventilation syndrome, excess fat in the abdominal area, chest, and neck can affect your breathing patterns and make it harder to breathe deeply.

Sleep Apnea

This can lead to repeated pauses in breathing during sleep, reducing oxygen levels in the blood. These drops in oxygen can trigger sudden awakenings with gasping or choking, leaving you feeling fatigued and short of breath even during the day due to poor sleep quality and added strain on the heart and lungs.

After a C-Section

Shortness of breath has been reported by some people after delivering a baby surgically, by cesarean section (C-section).3 Shortness of breath after childbirth may be a sign of peripartum cardiomyopathy, an uncommon heart condition that can show up during pregnancy or soon after childbirth.4

Research on shortness of breath after a C-section is mainly limited to case reports, and more research is needed to better understand why it occurs. Talk to your healthcare provider or midwife right away if you experience shortness of breath after having a C-section.

When You Should See a Provider for Shortness of Breath

  • It’s new or unexplained.
  • It worsens over time.
  • It occurs at rest or wakes you from sleep.
  • It’s accompanied by other symptoms such as chest pain, dizziness, fainting, leg swelling, or a bluish tint to lips or fingers.
  • You have a history of heart or lung disease, and notice any changes in your breathing pattern.
  • It interferes with daily activities, making routine tasks unusually difficult.
  • It doesn't improve with rest or persists despite lifestyle adjustments.

If shortness of breath is sudden and severe, especially with chest pain or fainting, seek emergency care.5

When to Call 911 or Go to Urgent Care or the ER

If you have any of the following symptoms, call 911 or seek immediate medical attention:6

  • Chest pain
  • Difficulty breathing when lying down or sleeping
  • Dizziness
  • Swelling in the feet and ankles
  • Turning blue

How to Improve Breathing While Walking

  • Pace yourself: Walk at a slower, steady pace to reduce strain on your lungs and heart.
  • Practice breathing techniques: Use pursed-lip or diaphragmatic breathing to control your breath and increase oxygen efficiency.
  • Build fitness gradually: Improve endurance with regular, low-impact exercise like walking or swimming.
  • Use proper posture: Stand upright and keep shoulders relaxed to allow better lung expansion.
  • Avoid triggers: Stay indoors during extreme weather (cold, humid, or polluted air) that can worsen symptoms.
  • Use assistive devices if needed: For some, a cane or walker can reduce physical strain and improve breathing.
  • Take rest breaks: Stop and rest when needed to avoid overexertion.
  • Treat underlying conditions: Manage asthma, COPD, heart disease, or allergies with appropriate medications.
  • Stay hydrated: Drinking enough water can help thin mucus and ease breathing.
  • Consult a healthcare provider: Professional evaluation is essential if symptoms persist or worsen.6

Key Takeaways

  • Shortness of breath while walking can be normal at high altitudes, in extreme temperatures, or in areas with poor air quality.
  • It may result from personal factors like respiratory issues or low fitness, as well as environmental challenges like steep terrain.
  • If shortness of breath is new or doesn’t match your activity level or fitness, consult a healthcare provider.

Sources:

  1. American Lung Association. Learn about shortness of breath.
  2. NIH National Heart, Lung, and Blood Institute. Obesity hypoventilation syndrome.
  3. Akpinar G, Ipekci A, Gulen B, et al. Beware postpartum shortness of breath. Pak J Med Sci. 2015;31(5):1280-1282. doi:10.12669/pjms.315.8060
  4. Columbia Doctors. Problems after delivery of your baby.
  5. Johns Hopkins Medicine. Heart failure symptoms.
  6. American Lung Association. Diagnosing and treating shortness of breath.
Important Notice: This article was originally published at www.verywellhealth.com by Emily Brown, MPH, where all credits are due. Medically reviewed by Josephine Hessert, DO

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