Mountaineering is an aerobic exercise that rejuvenates the whole body and calms the mind. As people's lifestyles improve, there has been a notable surge in interest towards this wholesome outdoor pursuit.

However, alongside this burgeoning popularity, there has been a concerning uptick in mountaineering-related safety incidents.

These incidents serve as a stark reminder that despite its allure, mountaineering demands caution, preparedness, and respect for nature's formidable challenges. Hence, it is imperative for enthusiasts to remain vigilant and engage in introspection regarding their approach to this exhilarating yet potentially hazardous endeavor.

Preparations before climbing:

1. First, assess your physical condition. Evaluate factors such as high blood pressure, chronic diseases, and overall fitness to determine your readiness for vigorous activities, and carry necessary medicines with you.

2. Let your family, relatives, or friends know where you are going and your expected return time. It is best to have friends accompany you on the hike.

3. The mobile phone and power bank must be fully charged, and carry a moisture-proof sleeping bag with you for unexpected overnight stays.

4. Pay attention to the weather forecast before going out. If there is rainy weather recently, don't rush into the mountains for about a week.

5. Confirm the temperature before departure. The temperature difference in the mountains is large, so you should take enough clothes with you.

Basic knowledge of mountaineering:

1. Do exercise

If you are going to climb a mountain or take part in climbing sports, it is necessary for you to do some warm-up exercises before climbing. That is, use 10-20 minutes to do some muscle stretching exercises, and try to relax the muscles of the whole body so that you will feel much easier when climbing.

2. Increase bounce

As you ascend, incorporate a slight bounce into each step intentionally. This not only conserves energy but also lends an impression of vitality and dynamism to your movement.

3. Distract attention

When climbing a mountain, don't always think about how high the mountain is and how long it will take to the top. Take it easy, stop and go to experience the fun of climbing, and do not miss the beautiful scenery. When you are tired, you can watch the surrounding scenery more, or sing to divert your attention, and your tiredness will be reduced.

4. Go downhill and relax

When going down the mountain, control your steps and don't rush too fast, which is easy to get injured. At the same time, pay attention to relaxing the muscles in the knee. If our muscles are too tight, it will put a lot of pressure on the leg joints and fatigue the muscles.

Who should refrain from climbing?

1. Individuals with chronic illnesses are advised against mountain climbing. Apart from those with heart disease and high blood pressure, other chronic conditions including arthritis, chronic nephritis, kidney disease, blood disorders, and chronic bronchitis warrant caution.

For those with chronic illnesses, it's crucial to ascend gradually and avoid pushing themselves to reach the summit of the mountain.

2. Middle-aged individuals who do not engage in regular exercise should avoid sudden participation in mountaineering. Middle age is often characterized by the dual responsibilities of career and family, leaving little time for physical activity. Consequently, their physical fitness and endurance may be suboptimal.

The abrupt increase in physical exertion associated with climbing can strain their bodies, potentially leading to cardiopulmonary issues. It's advisable for middle-aged individuals to gradually increase their activity levels and consult with a healthcare professional before embarking on strenuous mountain expeditions.

3. Individuals with joint diseases, such as lumbar spinal stenosis, are advised against mountain climbing. The act of descending a mountain can exacerbate symptoms due to the shifting of the body's center of gravity, particularly in cases where the lumbar spinal canal is already narrowed. This can intensify discomfort and pain in the lower back and legs.

For people with osteoporosis, due to calcium deficiency, the coordination ability of nerves, muscles, ligaments, and joints is reduced, and it is easy to sprain ankles or cramps when going downhill. When the elderly with bad joints climb mountains, the extra load on the knee joints will aggravate the wear of cartilage, and even damage the bone, causing joint swelling, pain, and other discomfort symptoms.