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Physical health: Climbing uses lots of muscle groups, both in the upper and lower body. Your back, abdominal and leg muscles all get exercised as well as your ﬁngers, shoulders and arms.

Mental health and well being: Climbing offers a wealth of health benefits that are not just physical.  It improves your self esteem, mental agility and self awareness. It’s a great stress-buster and a full body workout, so it’s good for general wellbeing

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The health and well being benefits of the great outdoors (and climbing indoors) are numerous. As well as the physical benefits, there are many mental health and social benefits.

Benefits of hill walking

Physical health: Walking is one of the easiest and cheapest ways of exercising, and an effective way of managing weight. Regular brisk walking will improve performance of the heart, lungs and circulation, as well as lower blood pressure. Find out more about the health benefits of walking on the Ramblers website.

Regular walking has been shown to reduce the risk of chronic illnesses, such as heart disease, type 2 diabetes, asthma, stroke and some cancers Find out more about walking for health.

Mental health and well being: Walking may be more powerful than we realise. It helps us cope at work by helping de-stress amongst nature, it 'heals' our brains, helps us concentrate, makes us more creative and can help treat depression. Read about six surprising scientific facts about walking.

Benefits of climbing

Physical health: Climbing uses lots of muscle groups, both in the upper and lower body. Your back, abdominal and leg muscles all get exercised as well as your ﬁngers, shoulders and arms.

Regular climbing can improve stamina and endurance as well as muscle strength. In addition, all the reaching and stretching for holds improves ﬂexibility and agility. Getting out and about in the outdoors, walking to reach the crag you wish to climb on, is also good aerobic exercise.

Mental health and well being: Climbing offers a wealth of health benefits that are not just physical. It improves your self esteem, mental agility and self awareness. It's a great stress-buster and a full body workout, so it's good for general wellbeing.

Climbing requires a lot of problem solving, mental concentration and focus, so it helps sharpen your brain. A lot of people like it as it allows you to escape everyday worries and just focus on the climb. It also can give a great sense of achievement. Read BMC member Jake McMannus's story of how climbing is helping him to climb out of depression.

Climbing can be a very sociable activity. Sport England's Active People Survey results show that most people say they participate for the social aspect. You develop strong friendships with your climbing partners due to the level of trust involved and through sharing challenges and experiences.

Read an article about the health benefits of climbing on the NHS Choices website

Benefits of being close to nature

The need to respect and preserve the natural environment is never more apparent than to those who visit, explore and enjoy the landscape in which they undertake their activities.

Increased public access to the countryside directly supports the Government's ambition, set out in the Natural Choice: the Natural Environment White Paper, to reconnect people with the natural environment. The NEWP states that "a healthy, properly functioning natural environment is the foundation of sustained economic growth, prospering communities and personal wellbeing" and that "everyone should have fair access to a good quality natural environment".

The UK Government's National Ecosystem Assessment also asserts that the social benefits of people being able to access and enjoy the countryside should be valued at £484 million per annum. The harmful effects from disconnection with nature - sometimes called 'Nature Deficit Disorder' - are increasingly recognised by the scientific community.

Public recreation and access to our countryside and green spaces are fundamental to people's understanding and enjoyment of the natural environment. Unless people are able to access the natural environment they are unlikely to want to take action to enhance / conserve it - supporting recreational activities such as hill walking and mountain climbing are key to connecting the public with the natural environment.

Inactivity statistics

As a nation we aren't doing enough exercise to meet the amount recommended by the physical activity guidelines. Over half of adults (16+) do not do any sport, according to Sport England's Active People Survey.

The cost of inactivity in the UK is estimated as £8.2 billion per year (Department of Heath: The public health white paper, 2004). It has been estimated that a permanent reduction of 1% unit in the UK sedentary population would deliver a social benefit of up to £1.44bn per year (a mean of £2,423 per additionally active person), could save 1,063 lives per year and reduce morbidity by 15,000 cases. (CJC Consulting report for the Forestry Commission, 2005). Download the report

Physical inactivity among today's 11-25 year olds will cost the UK economy £53.3 billion over their lifetimes, according to a new report The inactivity time bomb (StreetGames/Cebr, 2014).

The Walking Works report (Ramblers and Macmillan Cancer Support, 2013) laid out that if more people met the physical activity guidelines by walking it could save 37,000 lives.

Valuing outdoor recreation

The Natural Environment White Paper (DEFRA, 2011) highlighted the findings of the UK National Ecosystem Assessment, which asserts that the social benefits of people being able to access and enjoy the countryside should be valued at £484 million per annum.

The Reconomics report published in 2014 by the Sport and Recreation Alliance brings together all the existing information, research and evidence relating to the impact of outdoor recreation and provides a compelling case to politicians of the true value of outdoor recreation. The report reveals that getting outdoor recreation is the UK's favourite pastime, with three in four adults in England regularly getting active outdoors. YOu can download the Reconomics report at www.reconomics.works.

What is the BMC doing to help get people active?

The BMC has a wide range of projects in place to help people get active:

Active Outdoors: The BMC has an Active Outdoors programme offering subsidised courses for people starting out in hill walking, rock climbing, scrambling and winter skills. We use selected providers to run them at a discount subsidised by Sport England, meaning the public get skills and know-how for less.

Outdoor climbing courses: The BMC runs two types of indoor to outdoor rock climbing courses to help people who want to take their first steps climbing outdoors. Ready to Rock takes place at Plas y Brenin, the national mountain centre in Wales and offers courses specifically tailored to young people and families. Rock Out is run in conjunction with climbing walls around the country.

BMC Development Team: The BMC currently has three regional development officers whose primary objectives are to support people, primarily in the 18-25 age bracket, who want to learn to climb outside. They are also helping clubs to attract new members. We also have a dedicated hill walking officer.

Young people: the BMC has published a free guide for parents of children who are interested in participating in climbing related activities. The BMC also runs the BMC Youth Climbing Series which attracts over 800 young climbers of all levels to take part.

BMC Ambassadors scheme: the BMC has signed up eight inspirational ambassadors to act as role models to inspire and engage young climbers, hill walkers and mountaineers. The BMC Ambassadors initiative aims to encourage more young people to join and get involved with the BMC.

Breaking down barriers: the BMC held a successful equity symposium in March 2014 to support black and minority ethnic (BME) participation in the great outdoors, as part of the work of its equity steering group.

Outdoor festivals: a series of climbing and hill walking festivals are organised around the country by BMC local area volunteers and all are welcome.

Britain on Foot campaign: the BMC is a key supporter of the Britain on Foot campaign to get people active outdoors, led by the Outdoor Industries Association.

We want to say a big thanks to every BMC member who continues to support us through the Coronavirus crisis.

From weekly Facebook Lives and GB Climbing home training videos, to our access team working to re-open the crags and fight for your mountain access, we couldn't do it without you.

Did you know that we've just launched a new U27 membership offer for just £1.50 / month? And with full membership from £2.50 / month, it's never been easier to join and support our work:

https://www.thebmc.co.uk/join-the-bmc-for-1-month-U27-membership

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Health benefits of climbing and hill walking

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The health and well being benefits of the great outdoors (and climbing indoors) are numerous. As well as the physical benefits, there are many mental health and social benefits. Physical health: Walking is one of the easiest and cheapest ways of exercising, and an effective way of managing weight.

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Mountains in Wales that are suitable for mountain expeditions in Wales. 

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You will wild camp at an isolated location every night and feel the reward as you unwind with nature thinking about what you have achieved during the day to arrive at your overnight very own private get away from it retreat.

SerenVentures will provided you with a fully qualified Instructor and Guide to take you to these special places within the heart of Snowdonia.

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Guided Mountain Walks and Scrambles

Experience wild snowdonia with SerenVentures. We will provided you with a fully qualified Instructor and Guide to take you to these special places within the heart of Snowdonia.

Choose from one night wild camp up to 3 days whilst climbing different mountains each day to reach your overnight destination

Your browser must support JavaScript in order to make a booking.

Course Description

SerenVentures can offer you that experience from an over night one night wild camp or even up to 3 days in the mountains.

You will wild camp at an isolated location every night and feel the reward as you unwind with nature thinking about what you have achieved during the day to arrive at your overnight very own private get away from it retreat.

SerenVentures will provided you with a fully qualified Instructor and Guide to take you to these special places within the heart of Snowdonia.

Choose from one night wild camp up to 3 days whilst climbing different mountains each day to reach your overnight destination

So why wait to get away from it all BOOK NOW and start your adventures with SerenVentures

Email:

*protected email*

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Wild Mountain Expeditions Snowdonia North Wales | Seren Ventures

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Experience wild snowdonia with SerenVentures. We will provided you with a fully qualified Instructor and Guide to take you to these special places within the heart of Snowdonia. Choose from one night...

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Whether you are booking a holiday or planning long journey, you wouldn’t leave home without doing some research. The same should apply to mountaineering and a good level of preparation can be the difference between having an amazing day out and having to call mountain rescue to come and assist you

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Once you have checked your kit, the weather conditions and the avalanche risk, you should be able to set a pretty good route. It is important that you also have some additional plans in case something goes wrong. There is no 'official' amount of contingency plans required, but generally speaking you need two or three extra routes, just in case.

These routes should then be discussed with the entire group in case of separation, and importantly left with somebody you trust and who you can contact once back safely. Finally, never be afraid or ashamed to turn back. The mountains will still be there for you to try again under more favourable conditions. Pushing on regardless not only endangers yourself but also risks the safety of the people who may have to come out to help you.

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Once you have checked your kit, the weather conditions and the avalanche risk, you should be able to set a pretty good route. It is important that you also have some additional plans in case something goes wrong. There is no 'official' amount of contingency plans required, but generally speaking you need two or three extra routes, just in case.

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1. Jog or do cardio before you climb
This is how you can condition your body and build your stamina for the uphill climb. This is really important especially if you don’t usually work out, because you don’t want to shock your body of the exertion it’s to going to go through. Make sure to jog a few times in the weeks leading to your climb.

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The idea of climbing a mountain can be exciting yet intimidating at the same time. You know that there's a rewarding view and scenery when you get to the top, but you're worried about the whole process and the climb itself. How do you prepare? What should you expect? Any do's and don'ts? Don't fret. We've rounded up these important tips for mountain climbing beginners!

Preparing for the climb

1. Jog or do cardio before you climb

This is how you can condition your body and build your stamina for the uphill climb. This is really important especially if you don't usually work out, because you don't want to shock your body of the exertion it's to going to go through. Make sure to jog a few times in the weeks leading to your climb.

2. Read about the mountain you're going to climb

This is necessary because it's best to know about the features specific to the trail, like the presence of limatic (blood leeches), river or waterway crossing and wading, availability of water source, entrance fees, etc.

3. Waterproof your things whether rain or shine

Even if it doesn't rain, you never know if you're going to run into a puddle or stream that you have to cross, or worse, might slip into. Don't just protect yourself, protect your things too by using waterproof materials.

4. Bring around two litres of water

You can't afford to become dehydrated by the climb. Dehydration can give you fatigue, headache, and even confusion. It'll be hard to find a source of fresh and clean water too. Bring your own water and make sure you drink up when you need to. You don't want to be a burden to your fellow climbers if ever you start getting dizzy due to dehydration!

5. Bring snacks high in carbs and protein

Remember that physical exercise's main fuel is carbohydrate. You're going to burn a lot of carbohydrates and fats on your hike, and you can't lose too much because you'll run out of energy before the whole thing is over. Focus on keeping your body supplied with enough carbs to optimize your performance. Pack some trail mix, nuts, candies, bread, etc.

6. Stretch before the climb

Nothing like stretching to get you pumped up and warm up your muscles for the hours of hiking that lies ahead of you! Try doing dynamic stretches instead of static stretches. Dynamic stretches require you to move through the stretches instead of holding them for 10 seconds, which is what you would do in static stretches. Examples of dynamic stretches are alternating knee lift, squat to hip flexor, alternating high kicks, torso twist, and alternating quad stretch.

7. Bring first aid kit

Basic medicines, bandaids, cotton, betadine, and anything you think you might need will be worth their weight in gold if ever something bad comes up. This is a golden rule. Don't ever forget to bring your first aid kit!

During the climb

8. Greet people you pass by along the trail

You'll probably encounter locals and fellow climbers on your trail. Make it a pleasant experience for everyone and greet them "Good Morning", "Good Afternoon", or

9. Keep your trash with you

Never throw it in the mountains and nearby community! Bring a container like plastic where you can store your trash. Be respectful of the environment and remember that you're merely a guest in the mountain you're exploring.

It would be good to keep the 7 Leave No Trace Principles in mind: plan ahead, travel and camp on durable surfaces, dispose of waste properly, leave what you find, minimize campfire impacts, respect wildlife, and be considerate of other visitors.

10. Know how to heed the call of nature

If you have to heed the call of nature, never do it along the trail. Find a spot where people won't be bothered by what you leave. For number two, an umbrella and a small shovel are very helpful things to pack.

11. Never take selfies and jump shots along ridges
Baka kung ano mangyari sayo, bes!
12. Listen to nature's music

The wheezing and wooing sound of the wind, the crisp sound of talahib edges brushing against each other, the chirping of birds and rhythm of insects are all part of the experience. In a way, it's almost therapeutic and helps you leave all your troubles behind for the time being and just appreciate what mother nature has to offer.

After the climb

13. Your body is going to ache, especially your legs

Be ready for this. If you'd like to apply salonpas or a soothing balm, that's not a problem.

14. But you will have endorphins and good memories to last the week

Knowing that you climbed to the top of a mountain is one of the best feelings ever!

Excited to make your first climb? Don't forget what we've said! It might make all the difference.

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Way to the Top: 14 Tips for Mountain Climbing Beginners

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The idea of climbing a mountain can be exciting yet intimidating at the same time. You know that there's a rewarding view and scenery when you get to the top, but you're worried about the whole process and the climb itself. How do you prepare? What should you expect?

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In synchronous ideation sessions, all participants meet together at a specific time to discuss design problems and contribute ideas.

Asynchronous ideation does not occur at a specific time, but instead allows each participant to view and contribute to a shared digital space (document, message thread, or other tool) whenever they choose, over a longer period of time.

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Remote UX work is becoming increasingly common. As a consequence, for many teams, remote meetings and workshops are becoming the rule. In addition, the pursuit of multidisciplinary design that involves team members from a variety of disciplines makes remote ideation even more likely.

Although in-person ideation is preferable when possible, remote ideation can be just as effective, and opens up more options for how to structure and run the idea-generation process.

In synchronous ideation sessions, all participants meet together at a specific time to discuss design problems and contribute ideas.

Asynchronous ideation does not occur at a specific time, but instead allows each participant to view and contribute to a shared digital space (document, message thread, or other tool) whenever they choose, over a longer period of time.

Both structures have their benefits and drawbacks, but each has its place in your UX and ideation practice.

Synchronous Ideation

When we hear the term "meeting," we immediately picture two or more people getting together. Video meetings, screen-sharing platforms, or even conference calls (perhaps paired with a digital-ideation tool) are common ways to facilitate synchronous ideation.

Benefits of Synchronous Ideation

Fast exchange of ideas: Synchronous communication facilitates speedy back-and-forth discussions, as well as swiftly building on each other's contributions.

Focused attention: Because there is a set time limit - the length of the agreed-upon meeting - team members will be focused on the task, so synchronous sessions can get results in a short amount of time.

Team building: Direct communication among coworkers (whether on the phone or through a video-communication tool) builds camaraderie and thus facilitates the exchange of ideas in a remote team.

Drawbacks of Synchronous Ideation

Scheduling: Finding a common time when all team members are available to meet can be difficult when the team is spread across different time zones or when members have a range of workloads.

Remote-meeting awkwardness: Remote synchronous meetings are plagued with awkward instances of multiple people inadvertently starting to speak at the same time (followed by a long silence, then several prompts to "go ahead") and uneven communication caused by group-dynamics issues.

Difficulty selecting the right tool: Tools that go beyond sharing one person's screen or streaming participants' webcams, and that support sharing multiple idea sketches at the same time can be hard to find. Of course, remote sharing tools continue to evolve, so hopefully this issue will lose relevance in the near future.

Asynchronous Ideation

Sending an email or text message is the simplest form of asynchronous communication, as you don't necessarily know when the recipient will view or respond to your message. Remote asynchronous ideation may occur through a message thread (e.g. a Slack channel), a collaborative document (e.g. a Google Doc), or another ideation tool.

Of course, asynchronous ideation could also be conducted using a physical channel - for example, ideas can be posted to a bulletin board or a white board in a shared location such as a meeting room or hallway, and team members view and contribute to this space according to their own schedules. But in practice, such physical channels for asynchronous communication are less common than the digital ones.

Benefits of Asynchronous Ideation

Freedom to contribute when convenient: Asynchronous ideation avoids the tricky scheduling issues that synchronous sessions suffer from. People can share their ideas whenever they have time. That means each teammate can work around their own scheduling conflicts and deadlines, while still being able to contribute. Asynchronous ideation can be particularly useful if your company has only a few UX people, who are overloaded and support multiple teams. For the same reason, asynchronous ideation might also work better for fast-paced Agile schedules.

Time for ideas to incubate: Asynchronous ideation gives people time and space to think through ideas on their own and frees them from the pressure to be a genius on demand. Often, people need to "mull over" a design problem before they can generate potential solutions. If you have some confident and talkative teammates who tend to dominate synchronous sessions, asynchronous ideation will allow the quieter teammates time to formulate their ideas and contribute without getting talked over.

Drawbacks of Asynchronous Ideation

Fewer team-building opportunities: People won't get a chance to directly interact to each other and connections may take longer to form.

Less attention and focus: People can easily lose interest over days or weeks, especially as new work projects continue to arise. They might forget to revisit the shared digital space or continue contributing more ideas.

More time spent catching up: Teammates will need to spend time getting back up-to-speed each time they revisit the shared space, reading through anything that has been contributed since the last time they looked. Depending on how many people are involved and how many ideas are generated, this process may end up taking quite some time.

Conclusion

Both synchronous and asynchronous remote ideation have their place in your ideation practice; neither method is inherently better than the other.

Synchronous sessions work best when you need to generate and choose an idea quickly, in order to move forward in the design process. They also work well when the situation is complex and requires back-and-forth discussion, as well as the ability to talk through potential solutions together.

Asynchronous ideation is great when there isn't a fast-approaching deadline, giving you the luxury of a longer timeline to contribute ideas. Gathering ideas asynchronously can be a life saver when everyone's schedule is packed or when the team is spread across multiple time zones.

You can always blend the two methods! You could conduct a synchronous ideation kickoff meeting to talk through the issue at hand and perhaps capture some of the team's initial ideas, then open up a shared document or thread for people to contribute additional ideas asynchronously for a designated period of time after that meeting. Conversely, you could gather the team's ideas asynchronously for a few days, then follow up with a shared, synchronous, ideation session.

Try out a few different formats and tools for remote ideation to find what works best for your team. You'll likely find that each ideation situation calls for a different solution.

Learn more about ideation techniques in our full-day training course on Effective Ideation Techniques for UX Design.

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asynchronous remote ideation allows people to contribute ideas whenever it’s convenient to do so

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but synchronous sessions lead to faster results and more team building.

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Remote Ideation: Synchronous vs. Asynchronous

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Remote UX work is becoming increasingly common. As a consequence, for many teams, remote meetings and workshops are becoming the rule. In addition, the pursuit of multidisciplinary design that involves team members from a variety of disciplines makes remote ideation even more likely.