Trekking, the ultimate outdoor activity for nature lovers, can be practised without any particular contraindications, other than being in good health. To roam the world safely, a few recommendations are nonetheless worth keeping in mind.
Physical preparation
Combined with good clothing and accessories (shoes, hiking poles…), a good level of fitness is all you need to head out on an adventure. You will, however, also need solid preparation and a degree of familiarity with active walking.
If you are not yet accustomed to physical exertion, training should begin 2 to 3 months before departure. In this respect, a 5 to 6 hour walk every weekend is a good option — carrying a backpack of 5 to 10 kg. You can also opt for cycling, running, cross-country skiing, rollerblading...
Regularity is key when practising these exercises. You should train two or three times a week for more than 40 minutes.
Recommendations for people considered "unfit"
Certain recommendations are also necessary for those considered "unfit". This applies in particular to people who cannot tolerate sun exposure or altitude and who therefore struggle to adapt.
For mountain hikes, some people may suffer from acute mountain sickness. The main causes are reduced oxygen levels, dry air, temperature variations and excessive solar radiation. Acclimatisation of around one month is essential to address these issues. It is also very important to drink plenty of water — three to four liters per day are needed. During the first two days after arriving at altitude, conserve your energy. Walk slowly and do everything possible to maintain good ventilation. A light diet is also recommended on the first day.
High-altitude trekking prohibited for certain individuals
In general, people with hypertension, those with heart conditions and those suffering from respiratory insufficiency are not permitted to go trekking at altitude. These individuals should never exceed 2,500 metres in altitude.
Pregnant women and babies under 18 months are also not permitted to take part. The same applies to people suffering from chronic bronchitis, cold-induced asthma, and any condition requiring specific medical care.
For people over fifty, a medical examination is essential before travelling to high altitude. Your doctor may recommend a stress electrocardiogram.
It should be noted that people with skeletal abnormalities or ankle issues may experience discomfort while walking. People with disabilities can, however, join the group of trekkers provided they are accompanied by an able-bodied person. This is the case for the visually impaired.
Trekking as a family
Trekking can also be enjoyed as a family activity. It gives children — preferably those aged 6 and over — the chance to discover nature and fosters independence in the child. They will have an unforgettable experience, hugely enriching for their personal development and open-mindedness when encountering new cultures and ways of life.
Furthermore, as trekking is a particularly eco-friendly sport, your children can be introduced to nature and environmental awareness.
