Climbing is the new trendy sport: these are its benefits

In just a couple of decades, climbing has gone from being a relatively minor sport to becoming a trendy physical activity. Data from the Spanish Mountain and Climbing Federation leave no room for doubt: in the Community of Madrid alone, it is estimated that there are around 10,000 visits to climbing walls (commercial and municipal) every day .

On the other hand, the number of members at the national level in 2024 was nearly 300,000 people. “We are the fifth-largest National Federation in the country,” says Andrea Cartas Barrera, vice president and current head and coordinator of the FEDME climbing department.

The reasons for this increase are obvious to Cartas Barrera: “It meets all the requirements for being addictive: it's fun, every day is a different challenge, it involves a very important social component, and on a physical and mental level , the improvements become evident in the short term.”

To all these reasons, Miguel del Valle Soto, professor at the Faculty of Medicine of the University of Oviedo and president of the Spanish Society of Sports Medicine, adds: “Climbing is a challenge combined with fun, practiced in a natural environment. The satisfaction a climber gets from surpassing their own limits is a unique sensation .”

What exactly is climbing?

"It's a physical and sporting activity that involves moving across vertical or overhanging surfaces, whether on natural rock or artificial structures, primarily using the hands and feet, as well as body technique," says the sports medicine specialist. One of its key elements, according to the expert, is that it combines strength, balance, coordination, concentration , and decision-making.

Climbing is fun because every day is a different challenge and on a physical and mental level the improvements become evident in the short term.

Climbing can be practiced in sport mode, with equipped routes and fixed anchors, or Traditional climbing, in which the athlete must provide their own protective gear during the ascent. It can also be done on boulders or boulder, with low-altitude routes, without a rope, and with protective mats; or on ice , with specific tools such as ice axes and crampons. Another option is to do it on artificial installations or climbing walls.

Physical and mental benefits

Miguel del Valle Soto emphasizes "non-cyclical, whole-body movements that combine strength training , endurance, balance, and flexibility." He adds that " climbers feel more energetic and have a better quality of life."

But in addition, "it has beneficial effects on cognition and mental health , and it has been observed to improve socialization and self-esteem and reduce stress, anxiety, and depression. It improves synchronization between the cerebral cortex and the musculoskeletal system, thereby increasing daily functional abilities," says the Sports Medicine expert.

Sport suitable for children and adolescents

Climbing on climbing walls, that is, under supervision, can be practiced from a very early age (from four to six years old), although there are no specific regulations. Del Valle Soto points out that "for rock climbing, it's recommended to start at age 6, although this depends on the level of supervision, the level of difficulty, and physical condition. In this regard, adult supervision is required up to the age of 16-18 , although it's also important to consider whether or not the activity is being done with a rope."

And from a physical perspective, "it helps strengthen the musculoskeletal system (bones, muscles, joints), improves coordination, balance, and spatial awareness," the expert comments. It also reduces the risk of diseases such as diabetes, overweight , obesity, and metabolic syndrome, and stimulates children's immune systems, reducing the risk of infections.