Physically fit for Trekking

Get Yourself Physically Fit For a Trek

March 25, 2019

Are You Physically Fit For a Trek?

Physically Fit For a Trek most important before going on a trek. Trekking in the Himalayas is physically demanding so it is important to be fit to enjoy to the fullest.

Start with your mental fitness, no one is born a mountaineer but the dedication and right attitude make one. Anyone can trek the Himalayas if there is the passion within.

Book your trek 3 months prior and start building good fitness during these months.

Also read about – Trekking in Top 5 Himalayan Villages In India

Why Physically Fit For a Trek is Important?

The air gets thinner in high altitude, this causes altitude sickness. To prevent this you have to acquire aerobic fitness. Walking for long hours on a steep slope with a backpack needs a good level of fitness. To overcome associated challenges and risks.

Achieve Physically Fit For a Trek by Following steps. These exercises before coming on a trek will make the journey smooth by making your body fit –

Cardiovascular Endurance (Aerobic Fitness), Physically Fit For a Trek


Walk every day, start at 2 km and slowly extend it to 5. Walk on rough terrain to prepare yourself for walking in the mountains. Continue this for five days a week for three weeks.


It helps you get prepared for the rough terrain of mountains by increasing the walking speed and boosts stamina. Start with a short mile and you can increase day by day.


It strengthens your muscles and makes them flexible. Strong muscles also improve posture. If you train your body a couple of months ago your trek then it will become easy to climb up the mountains relaxed.

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By cycling you can gain aerobic fitness, you can do cycling outside/home/gym. Try to cover 5 km in 20-25 minutes then extend your capabilities and try to cover 8 km in half an hour.

Physically Fit For a Trek

Strength and Endurance Fitness, Physically Fit For a Trek

Strength exercises are important, so practice them 3 to 4 times per week.

For improvement of quadriceps which are helpful in descents. Hips exercises for carrying a backpack on rough terrain. Abdominal and lower back exercises to get enough power from legs to move forward.

Trekking Training, Physically Fit For a Trek

Stay Hydrated

In the Himalayas, the weather remains cold and dry so your body loses moisture to prevent this drink enough water so that you don’t run low on fluids. To develop a habit of drinking enough water.

Trek Steep Hills

Trekking on the steep path is totally different from walking near your house on cemented road. To strengthen your legs go hiking on steep hills to know how to walk on uneven trails.

Practice with Backpack

During your trek, you are going to carry your fully loaded backpack, it should be adjustable with chest and waist straps. A backpack is very important on the trek because it has all the necessary items of use. So, practice with it and it will help you on the trek.

Written by – Tulika Negi

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