Denver Devices: Altitude Lies About Baby Steps?

By Franklin Everett Shaw

May 24, 2026

The crisp mountain air, the stunning vistas, the promise of a healthier, more active lifestyle – Denver, Colorado, beckons. But before you lace up your hiking boots and conquer those 14ers, a word of caution: Denver’s altitude (5,280 feet, hence the “Mile High City”) is not to be trifled with. Many newcomers, lured by programs like Denver Devices’ Altitude Training, find themselves gasping for air and battling altitude sickness, despite the advertised “baby steps.”

Denver Devices promises a gradual acclimatization process, easing you into the thinner air with a structured program. But does it truly work for everyone? The reality, as many long-time Colorado residents will attest, is far more nuanced.

The problem lies in the “one-size-fits-all” approach. Denver Devices, like many similar programs, often relies on generalized timelines and standardized exercises. This ignores the vast individual differences in physiology, pre-existing health conditions, and even genetic predispositions to altitude sickness.

Consider Sarah, a recent transplant from sea level in Charleston, South Carolina. Following Denver Devices’ initial schedule, she attempted a moderate hike in Red Rocks Amphitheatre during her first week. The result? A pounding headache, nausea, and a miserable afternoon. Her experience isn’t unique. Many newcomers overestimate their abilities and underestimate the impact of altitude, leading to unnecessary discomfort and potential health risks.

So, what’s the alternative? A personalized approach that acknowledges your unique needs and limitations. Forget the rigid schedules and generic advice. Here’s a practical guide to acclimatizing to Denver’s altitude, tailored for newcomers and visitors alike:

Week 1: The Gentle Introduction

Focus: Rest and hydration. This is not the time to push yourself.
Activity: Light walking around your neighborhood in Denver. Avoid strenuous activities like hiking or running.
Nutrition: Prioritize hydration. Drink at least a gallon of water daily. Avoid alcohol and excessive caffeine, as they can dehydrate you. Eat potassium-rich foods like bananas and sweet potatoes to help regulate fluid balance.
Breathing: Practice diaphragmatic breathing (belly breathing). This helps increase oxygen intake and reduce shortness of breath. Lie on your back, place one hand on your chest and the other on your stomach. Breathe in slowly through your nose, allowing your stomach to rise. Breathe out slowly through your mouth, allowing your stomach to fall.
Pitfalls: Overexertion is the biggest mistake. Resist the urge to immediately explore all that Colorado has to offer. Listen to your body and rest when needed.
Example: Instead of hiking Mount Bierstadt, take a leisurely stroll through City Park.

Week 2: Gradual Progression

Focus: Introducing moderate activity and monitoring your body’s response.
Activity: Increase the duration and intensity of your walks. Consider a short, easy hike on a relatively flat trail, like the High Line Canal Trail.
Nutrition: Continue to prioritize hydration. Add iron-rich foods to your diet, such as spinach and lentils, to support red blood cell production.
Breathing: Practice pursed-lip breathing during activity. Breathe in through your nose and exhale slowly through pursed lips, as if you’re blowing out a candle. This helps slow down your breathing and improve oxygen exchange.
Pitfalls: Ignoring symptoms of altitude sickness. If you experience a headache, nausea, dizziness, or shortness of breath, stop what you’re doing and rest. Descend to a lower altitude if necessary.
Example: Instead of hiking a 14er, try a shorter hike at a lower elevation, like Lookout Mountain in Golden.

Week 3: Building Endurance

Focus: Increasing your activity level and exploring higher elevations.
Activity: Gradually increase the difficulty of your hikes. Consider exploring trails in the foothills, like those in Boulder’s Chautauqua Park.
Nutrition: Maintain a balanced diet with plenty of fruits, vegetables, and whole grains. Consider taking an iron supplement if recommended by your doctor.
Breathing: Practice rhythmic breathing during activity. Coordinate your breathing with your steps. For example, inhale for three steps and exhale for two steps.
Pitfalls: Pushing yourself too hard, too soon. Remember that acclimatization is an ongoing process. Be patient and listen to your body.
Example: Instead of hiking a challenging trail in Rocky Mountain National Park, try a moderate hike at a lower elevation, like Bear Creek Lake Park in Lakewood.

Week 4 and Beyond: Maintaining Acclimatization

Focus: Maintaining your fitness level and enjoying all that Colorado has to offer.
Activity: Continue to challenge yourself with increasingly difficult hikes and activities. Explore different areas of the state and enjoy the diverse landscapes.
Nutrition: Maintain a healthy diet and stay hydrated. Continue to monitor your body’s response to altitude and adjust your activity level as needed.
Breathing: Continue to practice diaphragmatic and pursed-lip breathing during activity.
Pitfalls: Becoming complacent. Even after several weeks of acclimatization, you can still experience altitude sickness if you overexert yourself or travel to a significantly higher elevation.
Example: Now you might be ready for a 14er, but start with a less challenging one like Grays Peak.

Nutritional Tips for Altitude Acclimatization:

Hydration is Key: Drink plenty of water throughout the day. Carry a water bottle with you and refill it frequently.
Electrolyte Balance: Replenish electrolytes lost through sweat. Consider drinking sports drinks or adding electrolyte tablets to your water.
Iron-Rich Foods: Support red blood cell production with iron-rich foods like spinach, lentils, and red meat.
Potassium-Rich Foods: Regulate fluid balance with potassium-rich foods like bananas, sweet potatoes, and avocados.
Avoid Alcohol and Excessive Caffeine: These can dehydrate you and worsen altitude sickness symptoms.

Breathing Techniques for Altitude Acclimatization:

Diaphragmatic Breathing: Increase oxygen intake and reduce shortness of breath.
Pursed-Lip Breathing: Slow down your breathing and improve oxygen exchange during activity.
Rhythmic Breathing: Coordinate your breathing with your steps to improve efficiency and reduce fatigue.

Common Mistakes and How to Avoid Them:

Underestimating the Altitude: Don’t assume you’ll be fine just because you’re in good shape. Altitude affects everyone differently.
Overexerting Yourself: Start slowly and gradually increase your activity level.
Ignoring Symptoms: Listen to your body and rest when needed. Descend to a lower altitude if necessary.
Dehydration: Drink plenty of water throughout the day.
Lack of Acclimatization: Allow yourself sufficient time to acclimatize before engaging in strenuous activities.

Denver Devices’ “baby steps” might work for some, but a personalized approach is crucial for a safe and enjoyable transition to high-altitude living. By understanding your body’s needs, prioritizing hydration and nutrition, and practicing proper breathing techniques, you can conquer the Mile High City and experience all that Colorado has to offer, without the altitude sickness blues. Remember, patience and self-awareness are your best allies in this high-altitude adventure.