General Fitness: All trekkers should maintain a basic level of
fitness. Soft trek participants should focus on regular
walking or light jogging. Long trek participants are advised
to engage in more rigorous cardio exercises like running,
cycling, or swimming to build endurance.
Strength and Flexibility: Basic strength training exercises
such as squats, lunges, and planks are recommended for all.
Adding stretching or yoga can significantly improve
flexibility and reduce the risk of injuries. Long trekkers
should increase the intensity and include exercises focused on
legs, back, and core.
Altitude Acclimatization: Especially pertinent for long treks,
preparing for higher elevations through altitude training or
hiking at elevation, if accessible, can be beneficial.
Mental Preparation: Mental resilience is crucial, particularly
for long treks. Practices such as meditation or mindfulness
can help prepare for the psychological challenges of trekking.
Comfortable, broken-in hiking boots/shoes
Weather-appropriate clothing (layering is key)
Backpack with rain cover
Water bottles or hydration system
Headlamp or flashlight with extra batteries
Basic first-aid kit
Sun protection (sunglasses, sunscreen, hat)
Trekking poles (recommended for long treks)
Valid government-issued photo ID
Trekking permits (if required by the destination)
Medical certificate stating fitness for high-altitude trekking
(for long treks)
