You know those days when the kids can’t go outside and they’re starting to climb the walls? Your peace-of-mind solution is to take them to where they can do exactly that: to an indoor rock climbing facility.

With all that pent-up energy, kids naturally want to climb and will do so on just about anything, from a chair to a windowsill to a tree or a big rock. Of course, outdoor rock climbing can be dangerous and intimidating. But indoor rock climbing in a safe and controlled environment is a great way to begin.

The sport is booming and there is likely a climbing facility not far from you. Beginners can learn alongside world-class climbers who practice new and technically challenging moves.

More than just something fun for kids to do, it’s terrific exercise. Which brings us to the second point: When you take a kid rock climbing, don’t be afraid to give it a try yourself. It’s a great way to improve your conditioning. You use all your muscles simultaneously: fingers, hands, forearms, shoulders, neck, back, abdomen, and legs. Even your toes.

Indoor rock climbing is an excellent low-impact fitness regimen. With all the necessary stretching, pulling, and balancing, it is compatible with yoga. Indeed, many of these facilities also teach yoga, which adds flexibility to your muscles and joints.

What to expect

Indoor rock climbing facilities have resin-covered walls that resemble real rocky cliffs. The walls range generally from 30 to 50 feet high and are studded with small, irregular protrusions, like real rocks on a cliff. There are also cracks of various sizes where only fingers or toes will fit.

Hanging down the face of the cliff are safety ropes. The climber wears a harness to which the safety rope is attached. As the climber starts up, a partner handles the rope belay system. When a climber is ready to come down, or should fall, the belay system automatically provides a safe and controlled descent. An 80-pound youth can easily lower a 200-pound adult.

All rope handlers must go through an orientation and complete a safety course before they can begin.

The climbing walls are designed to accommodate all levels of expertise from beginners to experts. Some parts of the wall are gently sloped while others are vertical. Some even have overhangs. The handholds are changed regularly so no course becomes too repetitive.

It’s a great sport for both boys and girls, and in fact women make up half or more of the climbers in many facilities. Not only does rock climbing tone up muscles and increase flexibility, but perhaps more important it improves the climber’s self esteem. Each time kids—or adults—climb, they improve their skills and become more willing to challenge themselves.

Both kids and adults meet other people and make new friends. There are different competitions offered, and many climbing facilities also offer training camps for outdoor rock climbing.

Bouldering

Another experience offered at most indoor climbing sites is bouldering. Basically this involves climbing up short cliffs, using the same hand and foot techniques as on walls. But because the climbers are only a few feet off the ground and the floor is well padded, no safety rope or partner is required.

Similarly, there are often “caves” in which the climber must hang nearly upside down, rather like a possum in a tree, while climbing. It’s a virtual Spiderman test.

So, if you are feeling “youthfully challenged,” take a kid - and yourself - rock climbing.