Are you considering embarking on an adventure trek in Nepal but are not sure if you’re mentally or physically up to it?
One should be both mentally and physically fit to do trekking in Nepal. Interested trekkers are advised to make necessary physical preparation before coming for trekking or other adventure activities in Nepal. It is recommended that you undertake a physical fitness test so you will know what level of exercise, workout and skills you will need for trekking adventure. Preparation can be done at least 2-3 months prior to the start date for trekking.
In terms of difficulty, trekking can be graded as either Easy, Moderate or Difficult. As you move up higher altitude, you are likely to find more challenges such as cold weather, Himalayan passes, snow and glaciated trails and longer hours of walking.
Trekking in the Himalayas comes with quite a bit of challenges. Some of them are:
- Acclimatization in high altitude (3000m up to 5500m)
- Crossing 5000m high passes
- Overcoming thinner air and cold temperature in high altitude.
- Long walking hours involving steep climbs and downhills.
- Trekking through rugged trails, glaciers, and snowbound path.
Below is a few tips you need to focus on as part of preparation:
1. Carry out a fitness and health test
First things first: We highly advised you to carry out your fitness and health test. Visit local clinic or consult with your doctor in the area for taking this test. This task will help you identify the state of your fitness level and plan your fitness activities accordingly in order to get the best form. Set you phase wise specific goals and strive to achieve it.
2. Walking, Jogging and Resting
If you are already an athletic and outdoor person then you probably know the value of walking and jogging. Anyone can slowly build their physical stamina and strength just by starting walking or jogging on a daily basis. Make it a routine to walk or jog or run every day. If you live nearby hills or parks, go for a long walk up the hill or valley and spend more time getting to know nature and the thrill of hiking. Listen to how your body responds and then emphasize on your strong points. Walking with backpacks will give you a feel of how it is like to trek in the mountains. Moreover, resting or sleeping at least for 8 hrs every day is also important as much as exercise. This will help your body to follow a natural rhythm of re-energizing and recovery.
3. Cardiovascular training
Cardiovascular training is one of the most important parts of preparation. This training is necessary to build stamina, strengthen your leg muscles and activate the molecules and organs in your body. Cycling, swimming, dancing, tennis, football are some great examples of cardiovascular activities.
4. Endurance training
Endurance is key to overcoming challenges in the mountains. To increase your endurance power, you are advised to get some weight-based training such as squats, skipping, push up, biceps-curl deadlifts, triceps press, leg presses, calf raise, arm curls and shoulder presses etc
5. Consult with your trekking guide
As part of the preparation, you should also directly communicate with trekking guides. Get first-hand information about the trekking trail you are going to trek, the difficulty level, the terrain, route, altitudes you will be experiencing. Know as much about the geographical, social and climatic conditions as possible so you can prepare accordingly.
6. Choose the best gear
Make sure you have a set of good gears for your trekking program. You must have good shoes or hiking boots, walking poles, appropriate clothing and other trekking gears including medical aid if necessary.
