The short answer
City and cultural tours need only ordinary fitness: you will walk on uneven streets, climb temple steps and sit in vehicles for long stretches. Treks need steady endurance, because days are several hours of walking uphill and downhill for many days in a row. The best preparation is regular walking with a light pack, stairs or hill walks, and some leg strength work.
Start two or three months before a trek, build up to long weekend walks in the boots you will wear, and rest properly in the last week. If you have a medical condition or have not exercised for a while, speak to your doctor first. Being fit helps, but it does not remove the need to go slowly at altitude.
Key facts
- Tours
- Ordinary fitness and comfortable shoes
- Treks
- Endurance for several hours daily
- Start
- 2 to 3 months before
- Test
- Long walks in your own boots
How it works
- Check with your doctorEspecially for health conditions or low activity.
- Walk regularlyIncrease distance each week.
- Add hills and stairsTrain your legs for ups and downs.
- Break in your bootsWear them on long walks before you fly.
Insider tip
Practise on stairs and hills with a loaded daypack.
Avoid this
Do not rely on fitness alone to handle altitude.
Related questions
Can I trek without training?
Short easy treks are possible, but some preparation makes it far more enjoyable.
Do older travellers need extra prep?
A doctor's check and a gentler route help.
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