Seniors Treks

How seniors' treks are different from regular treks:

Even though we want our parents to trek, not every trek is suited to seniors.

We have specially designed treks that can match a senior's age and strength. This is why we have opened special groups for treks with easier gradients for this purpose. This is not our regular trek, but a specially designed one for seniors.

On this special trek, the pace of the trek is different, it is easier and more relaxed. The distances covered or the route may be altered to suit seniors.

We have also scheduled the treks keeping in mind pleasant weather. It will not be very cold on the trek.

Whom is this trek meant for?

We have opened this trek specially for trekkers who are older in age. To do this trek you must fulfill the following criteria:

• Age: 58 to 65 years. If you are older, please write to nandana@indiahikes.com. We’ll talk to you and assess your physical condition before taking you in. 
• You must lead an active lifestyle. You exercise regularly.
• For preparation, you must be able to walk 5 km in 60 minutes by the time the trek starts
• You must clear a Treadmill Test to be eligible for our Himalayan treks.

Recommended fitness schedule for seniors to prepare for a trek

We have specially designed a fitness schedule for our seniors. We recommend you follow a fitness routine 5 times a week (combination of walks, stair climbing and stretching).

By the time your trek starts, you should be able to walk 5 km between 50-60 minutes comfortably. Ideally, closer to 50 minutes.

Trekking is a sport that primarily uses your lungs, your core, and your lower body.  To reach this fitness, there are just two things to work on - your cardiovascular endurance and your muscle strength. Being fit will help you enjoy the trek and will keep you safe. Follow this simple schedule and you will be trek-fit:

Weeks 1 - 4:

1. Walking

• Week 1: Keep the distance of your walk to just 2 km
• Week 2: Keep the distance of your walk to just 3 km
• Week 3: Keep the distance of your walk to just 4 km
• Week 4: Keep the distance of your walk to 5 km

2. Stair Climbing:

When you climb stairs, target for at least 10 floors (20 stairs per floor), and repeat it for 2 sets.

3. Stretching:

Keep stretching everyday. This video will help you with stretching: https://youtu.be/IDjWoSPV6ok

Take your rest days seriously, and rest. Your body recovers quickly when you rest.

Weeks 5 - 8:

1. Walking

• Once you can comfortably walk 5 km, the following weeks are focused on building speed.
• Everyday, walk 5 km with the intention to finish within 50-60 minutes. Do not worry if you are not there yet. You will get there by the end of Week 8.
• Once a week, go for 10 km walk at a stretch. This will help build your endurance. Do not worry about the time you take to cover this distance.

2. Continue with stair climbing and stretching

Important Note: If you are not a regular runner, do not start running all of a sudden.

What happens if you're not fit?

1. You do not enjoy the trek
2. You struggle to be a part of the team
3. You miss out on a deep transformative experience that trekking can offer

Good part is, it’s not difficult. All you need to do is start following the fitness routine 45-60 days before the trek begins. 

We are here to help you in this fitness journey. Just start slow and as long as you are committed and consistent with your routine, you are in for an unforgettable trek experience.