Bouldering takes exercise to new heights

Scared of heights?  Does the thought of hanging off the side of a cliff sound utterly terrifying or absolutely amazing? What if you could get the same sensation but without actually being elevated hundreds if not thousands of feet in the air? If the thought of pretending you’re climbing a cliff without actually doing it is appealing, then bouldering may be for you. Bouldering, similar to rock climbing, has seen a tremendous proliferation in climbing gyms across the country.  You can live nowhere near a mountain and still reach heights in improving fitness through bouldering.

What is bouldering?

This unique fitness regimen is sort of like rock climbing but requires no harness or ropes and for those afraid of heights, usually no more than 8 feet is typically as high as it goes.  In the effort of maneuvering yourself across, up, over, under, or between boulders (real or manmade) of various sizes, every muscle in your body will get a complete workout.  Not only do your muscles benefit, your brain gets a workout too.  Bouldering involves strategic thinking about how you are going to plot your route as you navigate placing your hands and feet in the best areas for greatest efficiency.  The only trick though is to do this without falling. 

The only equipment you will need is chalk and a good pair of climbing shoes.  Chalk is used to keep your palms and fingers dry helping you maintain a better grip on the rocks preventing slipping.  The chalk is carried with you as you climb in a nylon sack hanging from your waist.  Climbing shoes have a sticky, rubber sole ensuring a more secure foothold than regular tennis shoes. 

You may wonder, if I have no harness and I fall, isn’t that bad?  That is a legitimate concern but gyms offering bouldering will have thick, padded mats called “crash pads” strategically located around the bouldering area in case anyone slips or falls. 

How will bouldering benefit me?

Imagine yourself actually on the side of a real boulder trying to maneuver up to the top.  From your hands and arms to your feet, your entire body will be involved in the process of safely reaching the pinnacle of that boulder.  Let’s look at how bouldering is a tremendous total body workout:

·      Improves upper body strength as your shoulders, upper back, arms (biceps and triceps), forearms, wrists, and core will all be engaged.

·      As you pull yourself upward, you have to basically hug the boulder improving balance and endurance.

·      Even your hands get a great workout with all the gripping they will be doing propelling you upward.

·      Your quadriceps muscles in the front of your thighs will become more powerful as they are a huge part of pushing yourself upward from hold to hold.

·      If you move yourself upward relatively quickly, it can also be considered a good aerobic workout.

·      Psychologically you benefit also as evidenced in a study published in BMC Psychiatry in 2015.  Essentially those participating in bouldering improved in mindfulness, meditation, and positive social interactions through increased self-efficacy.  The researchers surmised that bouldering might be helpful for depression as it requires a great deal of concentration and attention to the present moment. That means less time ruminating over negative experiences or events that potentially could lead to depression. 

Is bouldering right for me?

Bouldering definitely has many physical and psychological advantages in terms of a fitness routine, but it is not for everyone.  It is a challenging sport to take up and like any physical activity, has the risk for injury.  Common injuries tend to be cuts, bruises, ankle injuries (from falls), and overuse injuries to the tendons of the arms, shoulders, wrist, and fingers.  Anyone with arthritis, a herniated disk, rotator cuff tendonitis, or other joint problem, should avoid bouldering.  Like with start-up of a new exercise regimen, always consult with your doctor or physical therapist first to get their take on whether bouldering is for you or not.

For those who are considering bouldering, taking lessons at a climbing gym or at a community climbing wall is a good way to begin.  You will be taught how to fall onto the crash pads to reduce injuries including how to land on your legs and roll onto your side, helping to break up the impact, spreading out the force from the fall.  Whether you decide to boulder inside a gym or outside in the real world, always have a spotter(s) to make sure your head and shoulders do not hit any unpadded areas. 

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