Looking for an activity that gives you a complete mental and physical boost? Look no further than rock climbing. This sport pushes you to your limits, gives you a huge sense of accomplishment, and, if you opt to rock climb or boulder outdoors, even allows you to sample some stunning scenery.<\/p>\n
What is rock climbing?<\/h2>\n
Broadly speaking, rock climbing, refers to any sport that
\nyou use your hands and body to climb up, or down and even across, either
\nnatural rock formations or artificial climbing walls. This involves using gear
\nsuch as helmets, ropes and harnesses, particularly when scaling tall heights
\nsuch as cliff edges or mountains.<\/p>\n
What is bouldering?<\/h2>\n
Bouldering is a style of rock climbing, focused on climbing shorter
\nroutes, often focused on climbing boulder-style rocks either outdoors or on
\nartificial boulders indoors, and, usually without using ropes or a harness.<\/p>\n
What is the difference between rock climbing and bouldering?<\/h2>\n
Rock climbers usually scale larger walls or rock surfaces and
\nwhen bouldering, these are usually much smaller. Rock climbers can require more
\nendurance, climbing for longer however boulderers require quick bursts of physical
\nenergy to propel them across shorter surfaces without gear.<\/p>\n
However, both fall under the same strand of sport and test strength, power, and endurance, which means the physical, mental, and overall benefits of rock climbing and bouldering are very similar.<\/p>\n
So, what are the benefits?<\/h3>\n
Quite simply, rock climbing offers a bit of everything. So,
\nif you\u2019re thinking of trying it out, you\u2019ve made the right choice. Here are 7
\namazing benefits of rock climbing and bouldering.<\/p>\n
1. Increases strength and grip<\/h2>\n![\"benefits](\"https:\/\/www.insure4sport.co.uk\/blog\/wp-content\/uploads\/sites\/9\/2021\/10\/benefits-of-rock-climbing.png\")
<\/figure>\nRock climbing incorporates your forearms, legs, back and
\ncore, so it\u2019s only natural you\u2019ll become stronger the more you practise it.
\nYour grip will also improve markedly in the process.<\/p>\n
Here are some examples of where the body\u2019s different muscles
\ncome into play during climbing:<\/p>\n
\n- The latissimus dorsi (the pair of wing-shaped muscles located in the middle of your back, also known as \u2018the lats\u2019 for short) pull the body upward.<\/li>\n
- The forearm flexors are used to open and close your hands around each hold.<\/li>\n
- The abdominal muscles stabilise the body and keep the pelvis aligned with the chest.<\/li>\n
- The quadriceps (the group of muscles located in the front of the thigh) push your body upward, enabling you to step from one foothold to another.<\/li>\n<\/ul>\n
Taking all of this into account, it\u2019s little wonder
\nprofessional rock climbers have such\u00a0lean physiques.<\/p>\n
However, it\u2019s not essential to have the body of Chris Sharma to be a good climber. Good climbing is a mixture of strength, technique and determination.<\/p>\n
You might be happy with your level of strength, or you may feel like you want to build it up in order to climb regularly. If so, we recommend these exercises<\/a>. There are even tailored indoor rock climbing workouts<\/a> you can try.<\/p>\n2. Burns calories<\/h2>\n![\"benefits](\"https:\/\/www.insure4sport.co.uk\/blog\/wp-content\/uploads\/sites\/9\/2021\/10\/benefits-of-rock-climbing-2.png\")
<\/figure>\nRock climbing not only provides an effective strength workout \u2013 it\u2019s also a great form of cardio.<\/p>\n
How many calories does rock climbing and bouldering burn?<\/h3>\n
How many calories you burn depends on your age, gender and body type. But research<\/a> from Charles University in Prague, Czech Republic has found that, even if a 155-pound person is climbing a few notches below \u201cmaximal effort,\u201d he or she will burn between eight and 10 calories per minute. That equates to between 480 and 600 calories per hour.<\/p>\nTo put these numbers into context, there are around 550 calories in a Big Mac. So, if you climb for around an hour or longer, you could burn off up to an entire Big Mac. That\u2019s a nice thought, isn\u2019t it? This shows how demanding \u2013 and rewarding \u2013 rock climbing is.<\/p>\n
3. Improves balance<\/h2>\n![\"benefits](\"https:\/\/www.insure4sport.co.uk\/blog\/wp-content\/uploads\/sites\/9\/2021\/10\/benefits-of-rock-climbing-3.png\")
<\/figure>\nBalance is everything when you\u2019re climbing. Without having the right amount of balance, you\u2019re going to struggle to shift your centre of gravity into an optimal position to help you complete\u00a0a problem. Good balance in climbing can prevent you from falling, reducing your chances of injury.<\/a><\/p>\nAs we explained above, increased core strength is one of the
\nmain benefits of rock climbing. And strength and balance often go hand in hand.
\nTherefore, the more you climb and the more you increase your core strength, the
\ngreater improvements you\u2019ll see in your balance. For instance:<\/p>\n
\n- You\u2019ll find it easier to line up your upper and
\nlower body.<\/li>\n - You\u2019ll be able to hold on for longer if your
\nweight shifts over to one side.<\/li>\n<\/ul>\nHaving greater balance will also allow you to experiment with different kinds of challenging positions as you become more experienced. This could look like balancing on very small foot holds and supporting your entire body weight on one foot.<\/p>\n
You may even want to try climbing one-legged. Don\u2019t think you can do that? We refer you to the example of Craig DeMartino<\/a>.<\/p>\nIn 2002, Craig fell from 100 feet during a climb and had his
\nleg amputated 18 months later. Since then, he\u2019s become the first amputee to
\nclimb Yosemite\u2019s El Capitan in under 24 hours and a two-time Bronze medal
\nwinner at the Paraclimbing World Championships.<\/p>\n
What greater example is there of how much rock climbing can improve your balance, than someone who can do it with one leg?<\/p>\n
4. Helps with problem solving<\/h2>\n![\"benefits](\"https:\/\/www.insure4sport.co.uk\/blog\/wp-content\/uploads\/sites\/9\/2021\/10\/benefits-of-rock-climbing-4.png\")
<\/figure>\nAny ardent rock climber knows that \u2018fight or flight\u2019
\nfeeling. The feeling that your feet and hand positions are all wrong and your
\nnext move needs to be perfect or you\u2019re going to fall.<\/p>\n
With practice, though, this kind of problem solving and
\n(literally) thinking on your feet becomes second nature. It\u2019s bound to happen when
\nyou\u2019re constantly having to rescue yourself from tricky situations.<\/p>\n
Through a bit of trial and error, you will become more
\nfamiliar with your body and what it\u2019s capable of. And in some respects, you
\nmight surprise yourself.<\/p>\n
Just to be clear, you won\u2019t get it right all the time. You
\nmight suffer the odd bruise or sprain when trying to solve a problem.<\/p>\n
There is also no \u2018right\u2019 or \u2018wrong\u2019 way of solving a problem. No two climbers are the same, and everyone has their own thought processes.<\/p>\n
Moreover, your physique plays a key part in how you react to certain situations. Check out this video from Howcast explaining how you can solve different climbing problems based on your body type.<\/p>\n
5. Provides a sense of community<\/h2>\n![\"\"](\"https:\/\/www.insure4sport.co.uk\/blog\/wp-content\/uploads\/sites\/9\/2021\/10\/benefits-of-rock-climbing-7.png\")
<\/figure>\nAsk most climbers and they\u2019ll you tell you one of their favourite aspects of the sport is the social side.<\/p>\n
Rock climbing can be quite a tight-knit sport by nature. For example, if you visit a climbing gym, you\u2019re often sharing the same wall space with multiple people at once. And, as this climber has found<\/a>, this can quickly lead to conversations and friendships being
\nformed. In fact, she met one of her best friends at a climbing gym.<\/p>\nThis is just one of many success stories from within the
\nrock climbing community. Check out this heart-warming account from the YouTuber
\nGeek Climber about what the community means to him.<\/p>\n
It\u2019s clear from these accounts that climbers are kind, approachable and open-minded. Ultimately, they\u2019re \u2018can-do\u2019 people, which transmits well to forming lasting friendships and achieving goals together.<\/p>\n
We\u2019ll leave the final word on this to Rich Emerson, chair of the Association of British Climbing Walls (ABC), who has been climbing for more than 40 years. In an interview with The Guardian<\/a>, Emerson said:<\/p>\n\u201cThe climbing community is fantastically open and friendly. That\u2019s one reason it\u2019s growing. You\u2019ll get teenagers climbing next to 20-year-olds climbing next to 40-year-olds climbing next to 60-year-olds, and they all get on, sharing information and looking after each other.\u201d<\/p>\n
6. Allows you to explore<\/h2>\n![\"benefits](\"https:\/\/www.insure4sport.co.uk\/blog\/wp-content\/uploads\/sites\/9\/2021\/10\/benefits-of-rock-climbing-5.png\")
<\/figure>\nNot only does rock climbing give you an endorphin boost, an adrenaline rush and a feeling of invincibility, but it also gives you the perfect opportunity to test yourself in different environments.<\/p>\n
In case you didn\u2019t already know, the UK is home to some pretty beautiful rock climbing spots<\/a>. From the sea cliffs of Pembrokeshire in Wales to Malham Cove in Yorkshire, there are options aplenty for outdoor climbers. You can also visit some beautiful towns and villages along the way, which is a nice bonus.<\/p>\nIf you\u2019re more of an indoor climber, there are some fantastic bouldering gyms and climbing walls <\/a>up and down the country. Some of the competition walls at these venues are works of art! Plus, some of rock climbing\u2019s biggest names have created them. For example, The Foundry in Sheffield contains routes set up by Steve McClure, who\u2019s widely regarded as one of the world\u2019s best rock climbers.<\/p>\nOf course, there are plenty of fascinating rock climbing
\nlocations beyond these shores. If you want to take your passion abroad, you\u2019re
\nspoilt for choice.<\/p>\n
In Europe, you\u2019ve got the Costa Blanca in Spain, Fontainebleau
\nin France and the Dolomites in Italy.<\/p>\n
Over in America, there\u2019s Red River Gorge in rural Kentucky, and Joshua Tree in California, which is home to more than 3,500 routes\u2026<\/p>\n
In other parts of the world, there\u2019s Todra Gorge in Morocco,
\nRailay Beach in Thailand, and The Grampians in Australia.<\/p>\n
You get the idea. If you\u2019re a rock climber, the world is your oyster.<\/p>\n
7. Boosts confidence<\/h2>\n![\"benefits](\"https:\/\/www.insure4sport.co.uk\/blog\/wp-content\/uploads\/sites\/9\/2021\/10\/benefits-of-rock-climbing-6.png\")
<\/figure>\nWhether you\u2019ve accomplished a goal, formed friendships with
\nother climbers \u2013 or better still, achieved something with a fellow climber \u2013
\nrock climbing can boost your confidence in many ways.<\/p>\n
We don\u2019t know where you are on your rock climbing journey,
\nbut let\u2019s assume you\u2019re a complete novice. The first few climbs you attempt,
\nyou\u2019re unlikely to instantly ooze confidence. You may look at some routes and
\nfeel like you\u2019ll never be capable of complete them.<\/p>\n
The good news is \u2013 every experienced climber has felt that
\nway at some point. And they\u2019ve faced and overcome their fears. And then they\u2019ve
\nhad off days further down the line. Guess what? It happens \u2013 it\u2019s allowed. This
\nconstant journey and sense of challenge is what makes rock climbing so
\nexhilarating.<\/p>\n
Once you complete a climb of even relatively low difficulty, this will set you on the path to wanting to achieve more and more. You\u2019ll have bad days \u2013 but the good times make this sport worthwhile. Better yet, you might enjoy these good times with some genuinely great people.<\/p>\n
What rock climbers have to say<\/h2>\n
It should be clear by now that rock climbing has a positive
\nimpact on many facets of your life.<\/p>\n
But don\u2019t just take our word for it \u2013 let\u2019s see what members of the rock climbing community think\u2026<\/p>\n
Alex Metcalfe is the founder of rock climbing equipment retailer Ungraded<\/a> and is a keen bouldering enthusiast. He said:<\/strong><\/p>\n\u201cRock climbing has an array of tangible physical benefits,
\nincluding building strength and flexibility and the positive endorphins that
\nare associated with exercise. Maybe most importantly, it also has significant psychological
\nbenefits.<\/p>\n
\u201cI have found that the problem-solving aspect of rock
\nclimbing, coupled with the physical aspect, has given me a great sense of
\naccomplishment.<\/p>\n
\u201cThe social side cannot be understated, either. The climbing community is one of the most embracing out there and building those relationships is one of the best things about climbing.\u201d<\/p>\n
Specialist rock climbing insurance from Insure4Sport<\/h2>\n
If you want to become a regular climber like these guys, you need specialist rock climbing insurance<\/a>. This protects you if you suffer an injury while climbing and require compensation or if the equipment<\/a> you use is lost, damaged or stolen.<\/p>\n
<\/figure>\nRock climbing incorporates your forearms, legs, back and
\ncore, so it\u2019s only natural you\u2019ll become stronger the more you practise it.
\nYour grip will also improve markedly in the process.<\/p>\n
Here are some examples of where the body\u2019s different muscles
\ncome into play during climbing:<\/p>\n
- \n
- The latissimus dorsi (the pair of wing-shaped muscles located in the middle of your back, also known as \u2018the lats\u2019 for short) pull the body upward.<\/li>\n
- The forearm flexors are used to open and close your hands around each hold.<\/li>\n
- The abdominal muscles stabilise the body and keep the pelvis aligned with the chest.<\/li>\n
- The quadriceps (the group of muscles located in the front of the thigh) push your body upward, enabling you to step from one foothold to another.<\/li>\n<\/ul>\n
Taking all of this into account, it\u2019s little wonder
\nprofessional rock climbers have such\u00a0lean physiques.<\/p>\n\n However, it\u2019s not essential to have the body of Chris Sharma to be a good climber. Good climbing is a mixture of strength, technique and determination.<\/p>\n
You might be happy with your level of strength, or you may feel like you want to build it up in order to climb regularly. If so, we recommend these exercises<\/a>. There are even tailored indoor rock climbing workouts<\/a> you can try.<\/p>\n
2. Burns calories<\/h2>\n
<\/figure>\nRock climbing not only provides an effective strength workout \u2013 it\u2019s also a great form of cardio.<\/p>\n
How many calories does rock climbing and bouldering burn?<\/h3>\n
How many calories you burn depends on your age, gender and body type. But research<\/a> from Charles University in Prague, Czech Republic has found that, even if a 155-pound person is climbing a few notches below \u201cmaximal effort,\u201d he or she will burn between eight and 10 calories per minute. That equates to between 480 and 600 calories per hour.<\/p>\n
To put these numbers into context, there are around 550 calories in a Big Mac. So, if you climb for around an hour or longer, you could burn off up to an entire Big Mac. That\u2019s a nice thought, isn\u2019t it? This shows how demanding \u2013 and rewarding \u2013 rock climbing is.<\/p>\n
3. Improves balance<\/h2>\n
<\/figure>\nBalance is everything when you\u2019re climbing. Without having the right amount of balance, you\u2019re going to struggle to shift your centre of gravity into an optimal position to help you complete\u00a0a problem. Good balance in climbing can prevent you from falling, reducing your chances of injury.<\/a><\/p>\n
As we explained above, increased core strength is one of the
\nmain benefits of rock climbing. And strength and balance often go hand in hand.
\nTherefore, the more you climb and the more you increase your core strength, the
\ngreater improvements you\u2019ll see in your balance. For instance:<\/p>\n- \n
- You\u2019ll find it easier to line up your upper and
\nlower body.<\/li>\n - You\u2019ll be able to hold on for longer if your
\nweight shifts over to one side.<\/li>\n<\/ul>\nHaving greater balance will also allow you to experiment with different kinds of challenging positions as you become more experienced. This could look like balancing on very small foot holds and supporting your entire body weight on one foot.<\/p>\n
You may even want to try climbing one-legged. Don\u2019t think you can do that? We refer you to the example of Craig DeMartino<\/a>.<\/p>\n
\n In 2002, Craig fell from 100 feet during a climb and had his
\nleg amputated 18 months later. Since then, he\u2019s become the first amputee to
\nclimb Yosemite\u2019s El Capitan in under 24 hours and a two-time Bronze medal
\nwinner at the Paraclimbing World Championships.<\/p>\nWhat greater example is there of how much rock climbing can improve your balance, than someone who can do it with one leg?<\/p>\n
4. Helps with problem solving<\/h2>\n
<\/figure>\nAny ardent rock climber knows that \u2018fight or flight\u2019
\nfeeling. The feeling that your feet and hand positions are all wrong and your
\nnext move needs to be perfect or you\u2019re going to fall.<\/p>\nWith practice, though, this kind of problem solving and
\n(literally) thinking on your feet becomes second nature. It\u2019s bound to happen when
\nyou\u2019re constantly having to rescue yourself from tricky situations.<\/p>\nThrough a bit of trial and error, you will become more
\nfamiliar with your body and what it\u2019s capable of. And in some respects, you
\nmight surprise yourself.<\/p>\nJust to be clear, you won\u2019t get it right all the time. You
\nmight suffer the odd bruise or sprain when trying to solve a problem.<\/p>\nThere is also no \u2018right\u2019 or \u2018wrong\u2019 way of solving a problem. No two climbers are the same, and everyone has their own thought processes.<\/p>\n
Moreover, your physique plays a key part in how you react to certain situations. Check out this video from Howcast explaining how you can solve different climbing problems based on your body type.<\/p>\n
\n 5. Provides a sense of community<\/h2>\n
<\/figure>\nAsk most climbers and they\u2019ll you tell you one of their favourite aspects of the sport is the social side.<\/p>\n
Rock climbing can be quite a tight-knit sport by nature. For example, if you visit a climbing gym, you\u2019re often sharing the same wall space with multiple people at once. And, as this climber has found<\/a>, this can quickly lead to conversations and friendships being
\nformed. In fact, she met one of her best friends at a climbing gym.<\/p>\nThis is just one of many success stories from within the
\nrock climbing community. Check out this heart-warming account from the YouTuber
\nGeek Climber about what the community means to him.<\/p>\n\n It\u2019s clear from these accounts that climbers are kind, approachable and open-minded. Ultimately, they\u2019re \u2018can-do\u2019 people, which transmits well to forming lasting friendships and achieving goals together.<\/p>\n
We\u2019ll leave the final word on this to Rich Emerson, chair of the Association of British Climbing Walls (ABC), who has been climbing for more than 40 years. In an interview with The Guardian<\/a>, Emerson said:<\/p>\n
\u201cThe climbing community is fantastically open and friendly. That\u2019s one reason it\u2019s growing. You\u2019ll get teenagers climbing next to 20-year-olds climbing next to 40-year-olds climbing next to 60-year-olds, and they all get on, sharing information and looking after each other.\u201d<\/p>\n
6. Allows you to explore<\/h2>\n
<\/figure>\nNot only does rock climbing give you an endorphin boost, an adrenaline rush and a feeling of invincibility, but it also gives you the perfect opportunity to test yourself in different environments.<\/p>\n
In case you didn\u2019t already know, the UK is home to some pretty beautiful rock climbing spots<\/a>. From the sea cliffs of Pembrokeshire in Wales to Malham Cove in Yorkshire, there are options aplenty for outdoor climbers. You can also visit some beautiful towns and villages along the way, which is a nice bonus.<\/p>\n
If you\u2019re more of an indoor climber, there are some fantastic bouldering gyms and climbing walls <\/a>up and down the country. Some of the competition walls at these venues are works of art! Plus, some of rock climbing\u2019s biggest names have created them. For example, The Foundry in Sheffield contains routes set up by Steve McClure, who\u2019s widely regarded as one of the world\u2019s best rock climbers.<\/p>\n
Of course, there are plenty of fascinating rock climbing
\nlocations beyond these shores. If you want to take your passion abroad, you\u2019re
\nspoilt for choice.<\/p>\nIn Europe, you\u2019ve got the Costa Blanca in Spain, Fontainebleau
\nin France and the Dolomites in Italy.<\/p>\nOver in America, there\u2019s Red River Gorge in rural Kentucky, and Joshua Tree in California, which is home to more than 3,500 routes\u2026<\/p>\n
\n In other parts of the world, there\u2019s Todra Gorge in Morocco,
\nRailay Beach in Thailand, and The Grampians in Australia.<\/p>\nYou get the idea. If you\u2019re a rock climber, the world is your oyster.<\/p>\n
7. Boosts confidence<\/h2>\n
<\/figure>\nWhether you\u2019ve accomplished a goal, formed friendships with
\nother climbers \u2013 or better still, achieved something with a fellow climber \u2013
\nrock climbing can boost your confidence in many ways.<\/p>\nWe don\u2019t know where you are on your rock climbing journey,
\nbut let\u2019s assume you\u2019re a complete novice. The first few climbs you attempt,
\nyou\u2019re unlikely to instantly ooze confidence. You may look at some routes and
\nfeel like you\u2019ll never be capable of complete them.<\/p>\nThe good news is \u2013 every experienced climber has felt that
\nway at some point. And they\u2019ve faced and overcome their fears. And then they\u2019ve
\nhad off days further down the line. Guess what? It happens \u2013 it\u2019s allowed. This
\nconstant journey and sense of challenge is what makes rock climbing so
\nexhilarating.<\/p>\nOnce you complete a climb of even relatively low difficulty, this will set you on the path to wanting to achieve more and more. You\u2019ll have bad days \u2013 but the good times make this sport worthwhile. Better yet, you might enjoy these good times with some genuinely great people.<\/p>\n
What rock climbers have to say<\/h2>\n
It should be clear by now that rock climbing has a positive
\nimpact on many facets of your life.<\/p>\nBut don\u2019t just take our word for it \u2013 let\u2019s see what members of the rock climbing community think\u2026<\/p>\n
Alex Metcalfe is the founder of rock climbing equipment retailer Ungraded<\/a> and is a keen bouldering enthusiast. He said:<\/strong><\/p>\n
\u201cRock climbing has an array of tangible physical benefits,
\nincluding building strength and flexibility and the positive endorphins that
\nare associated with exercise. Maybe most importantly, it also has significant psychological
\nbenefits.<\/p>\n\u201cI have found that the problem-solving aspect of rock
\nclimbing, coupled with the physical aspect, has given me a great sense of
\naccomplishment.<\/p>\n\u201cThe social side cannot be understated, either. The climbing community is one of the most embracing out there and building those relationships is one of the best things about climbing.\u201d<\/p>\n
Specialist rock climbing insurance from Insure4Sport<\/h2>\n
If you want to become a regular climber like these guys, you need specialist rock climbing insurance<\/a>. This protects you if you suffer an injury while climbing and require compensation or if the equipment<\/a> you use is lost, damaged or stolen.<\/p>\n
- You\u2019ll find it easier to line up your upper and