Preparing for a trek can be an exciting experience. But it requires commitment and dedication to the process and the ability to focus and follow a set routine of exercise, diet and sleep to get ready for your trek. Draw up a plan that ensures a combination of all three activities in your daily routine and you will soon be ready for the trek. Here are key tips to get you trek ready
Check your vitals before a trek
Do your medical/ master health check to ensure that all your health parameters are fine. An ECG (preferably a stress test) and BP check is an absolute must. Visit your doctor with your test results and be sure to discuss pre-existing medical conditions. Ask him or her to prescribe essential medicines and give you the go ahead for a trek.
Do your medical/ master health check to ensure that all your health parameters are fine. An ECG (preferably a stress test) and BP check is an absolute must. Visit your doctor with your test results and be sure to discuss pre-existing medical conditions. Ask him or her to prescribe essential medicines and give you the go ahead for a trek.
Exercise, exercise, exercise before a trek
Do a combination of cardio, yoga and weights to ensure that you are fit and ready for a trek. Yoga in particular can help you with balance, which is very important for a trek as you are often travelling on narrow uneven paths and help you with breathing deeply and evenly, especially in high altitude zones, where oxygen levels are low. If you can afford it, go with a fitness expert who will design the right combination exercises for you and help you with a targeted fitness plan. Make sure you get started on this atleast three months in advance.
Do a combination of cardio, yoga and weights to ensure that you are fit and ready for a trek. Yoga in particular can help you with balance, which is very important for a trek as you are often travelling on narrow uneven paths and help you with breathing deeply and evenly, especially in high altitude zones, where oxygen levels are low. If you can afford it, go with a fitness expert who will design the right combination exercises for you and help you with a targeted fitness plan. Make sure you get started on this atleast three months in advance.
Pay attention to Diet and Nutrition prior to a trek
Eat a carb and protein rich diet that is balanced to ensure that you are able to sustain energy through the day. Carbohydrates like potatoes, wheat chapatis, dalia ( broken wheat), brown toast, oats and banana release energy slowly through the day. Eat a protein diet of dals, pulses, nuts, curds, paneer ( for vegetarians) and eggs and white meat (for non vegetarians). Do eat vegetables and fruits to ensure there is adequate fibre and minerals and in the form of multivitamins and minerals. Hydrate your body adequately, by drinking water, lemon juice, coconut water and buttermilk. This regulates your body temperature. Avoid alcohol, aerated drinks and beverages with caffeine a few days prior to and during the trek
Do practice day treks
Dry runs before your actual trek can help you be trek ready and help you assess how ready you are to go on a trek. Look for day long treks around your city that you can access easily. Practice with a backpack weighing atleast 4 kgs and trek on inclined paths to enhance your stamina and endurance. In particular focus on a pathway with steps to ensure that you are working out all the muscles in your body.
Dry runs before your actual trek can help you be trek ready and help you assess how ready you are to go on a trek. Look for day long treks around your city that you can access easily. Practice with a backpack weighing atleast 4 kgs and trek on inclined paths to enhance your stamina and endurance. In particular focus on a pathway with steps to ensure that you are working out all the muscles in your body.
Get your quota of sleep before a trek
Adequate sleep gives our body time to rest, recuperate and revive tired muscles used during the day. It also relaxes your mind and puts you in a better frame of mind. Make sure that you sleep for atleast seven hours every day before you go on a trek. Do go to bed at a reasonable and fixed time every night and make sure that you are not utilising all electronic devices such as phones, laptops and tablets atleast half hour before you go to bed. Ensure that you have an early dinner and if possible, take a walk before you go to sleep.
Adequate sleep gives our body time to rest, recuperate and revive tired muscles used during the day. It also relaxes your mind and puts you in a better frame of mind. Make sure that you sleep for atleast seven hours every day before you go on a trek. Do go to bed at a reasonable and fixed time every night and make sure that you are not utilising all electronic devices such as phones, laptops and tablets atleast half hour before you go to bed. Ensure that you have an early dinner and if possible, take a walk before you go to sleep.
Choose the right trek
I have already discussed this in my earlier post on how do I choose the right trek. A beginner friendly trek will not only provide the right combination of challenge and excitement, but also motivate you to complete the trek and start planning the next trek.
I have already discussed this in my earlier post on how do I choose the right trek. A beginner friendly trek will not only provide the right combination of challenge and excitement, but also motivate you to complete the trek and start planning the next trek.
Buy the right trekking gear
This includes the right clothing, appropriate trekking shoes , trek bag , trekking poles and other equipment needed for trekking. In particular, focus on appropriate footwear as poor quality shoes can make your walking uncomfortable and difficult to endure. In addition, the right jackets, trekking pants and warm inner wear can enhance your trekking experience and make your trek a comfortable and memorable one.
This includes the right clothing, appropriate trekking shoes , trek bag , trekking poles and other equipment needed for trekking. In particular, focus on appropriate footwear as poor quality shoes can make your walking uncomfortable and difficult to endure. In addition, the right jackets, trekking pants and warm inner wear can enhance your trekking experience and make your trek a comfortable and memorable one.
and finally
Prepare yourself mentally for the trek
Read blogs written by other trekkers who have experienced the same trek you plan to go on, and talk to fellow trekkers about their experiences. Visualise yourself doing the trek and reaching your destination. Have a positive frame of mind and keep telling yourself that you can do it. Some self doubt is acceptable, but don't let it sabotage the trekking goals you set for yourself.
Read blogs written by other trekkers who have experienced the same trek you plan to go on, and talk to fellow trekkers about their experiences. Visualise yourself doing the trek and reaching your destination. Have a positive frame of mind and keep telling yourself that you can do it. Some self doubt is acceptable, but don't let it sabotage the trekking goals you set for yourself.
All the best and hope you have a great trekking experience. Watch out for my next blog on How do I exercise for a trek
Great post. I found out during the pre health check up that my blood pressure condition requires medication. Mike dose. But the doctors encouraged me to trek.
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