Posted on 1st , March No Comments

5 Exercises To Prepare You For Trekking The Himalayas

5 Exercises To Prepare You For Trekking The Himalayas

There is nothing more satisfying than trekking to the Himalayas and seeing how far you’ve come. This mountain range is very demanding, however, and it should be approached with careful preparations. As with every exercise program, you should consult with your doctor before attempting a physically rigorous activity. That being said, here are five exercises to prepare you to trek the Himalayas:

1. Stair laps with Weights
Essentially, you will need strength, balance and endurance to get up the mountains. Stair laps are a great and affordable way to prepare. In addition, you can do them just about anywhere. Start off by carrying a backpack with half of your trek equipment. As you spend at least thirty minutes each day, going up and down the stairs, increase your stair lap time in fifteen minute increments every two days and gradually increase your pack load until you have reached the desired weight of your trekking equipment.

2. Squats
Squats are great for exercising your core and especially your legs. The Himalayas are tough; you will need all of the leg strength you can get to make it through. Squats are a great way to prepare. Start by standing with your feet a little farther than shoulder width apart, then sink down towards the floor by bending your knees. Keep your back and neck straight as you go down. For balance, you can hold a weight in your arms and extend them.

3. Planks
This exercise has been known to be deceptively simple. It involves you getting into the pushup position, then bending your elbows to 90 degrees and resting on them. Then, make sure your body is in a straight line. Finally, hold this position for as long as you can. This exercise will strengthen your core muscles and arms. Gradually reach for a longer time each day.

4. Running
This exercise only requires comfortable clothing and a decent pair of tennis shoes. You can run anywhere, anytime. Start incrementally and then gradually build up your endurance. The key is not to train for speed. Take hilly roads, jog with your trek pack and gear and be sure to drink plenty of water. Running should not only help you heart but also help your body to be prepared for the rigors of the mountains. Start with a mile a day, then increase to two during the week and so on and so forth.

5. Crunches
There are many variations of crunches and they can be done using a bench or an exercise ball. The classical way to do crunches is to lie flat on the floor with your knees at a 90 degree angle. Raise your hands and place them behind your head. Now, flex your abdominal muscles and lift your shoulders four inches off the floor. Your lower back should remain on the floor. This will help increase your core strength and help you with your trek.

About the Writer: Jessica Kane is a professional blogger who loves to travel and write about it. She currently writes for Travel Docs, where she goes to for any passport and visa needs.

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