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The Everest Base Camp trek, in itself, is a dream trip for most. By doing this, one can watch firsthand a breathtaking wonder of the world alongside Mount Everest and her nearest peaks like Lhotse and Nuptse. This route covers around 130 kilometers, round-way. 

On this trail, you will be hiking through an amazing variety of landscapes, ranging from forests to more wildly rugged areas and you will pass by such famous landmarks as the Lukla airport, Namche Bazaar, Tengboche monastery, and, of course, the legendary Everest Base Camp.

But let’s be real: trekking to Everest Base Camp is not only a walk in the park. It requires a certain level of physical fitness and stamina to cross the rough mountains as well as the high elevations of the Everest region. 

Trekkers will climb up to 5364 meters at Everest Base Camp, and even higher to viewpoints such as Kala Patthar. Thus, it’s important for trekkers to do both physical and mental preparation for their journey.

Having trekking experience is not required, but you need to do a self-assessment of your fitness level and make the necessary preparations. Doing cardiovascular workouts such as walking, jogging, or cycling on a regular basis is going to significantly improve your stamina. Just like that, you will need to add more strength training exercises such as squats, lunges, and core workouts that will get you ready to carry the backpack through the rough land.

And we also have to prepare ourselves mentally. Climbing to the Everest Base Camp will help you find the strength you never knew you had. One has to persevere through altitude sickness, exhaustion as well as weather conditions that are unpredictable. A positive state of mind and never-ending determination will be required to deal with each obstacle.

Thus, the Everest Base Camp trek might have some difficulties that come along with it, but the rewards ultimately are beyond all measurements. Combining a good level of physical exercise, mental strength, and a determination to win is the right formula.

How Physical Fit You Should Be For The Everest Base Camp Trek?

How Difficult is the Everest Base Camp Trek?

First, you should understand the challenge or let’s say difficult to know how physically fit you should be. The average duration of the Everest Base Camp Trek is Around Two Weeks. You will spend more than two weeks in the mountain region with basic facilities. The Approximate distance that you will cover during this base camp trek is 130km. It means you need to walk for 6-7 hours daily for an average of two weeks.

The trekking routes of the high-altitude mountain region are not as easy as you think. If you are a first-time trekker then you may find it difficult to walk in such terrain. The terrain here you can find is rugged and uneven terrain.

Trekkers need to encounter rocky paths, narrow trails, and steep ascents and descents. You need to take the step carefully while walking in the high altitude areas.

Further, another major problem that trekkers need to face is altitude sickness. The Everest base camp trek takes you to the maximum altitude of Kala Patthar 5,644 m.  Trekking to the Everest base camp is incomplete without hiking to the Kala Patthar which is the vintage for the sunset and sunrise view of majestic mountains.

So trekkers need to be aware of the altitude sickness symptoms and understand its preventive measures.

Worth reading: Kathmandu To Ramechhap Manthali Transportation( Bus/Car/Jeep/Hiace)

How to maintain physical fitness?

Cardiovascular Exercise: Before you begin your trek for the Everest base camp with hiking to Kala Patthar you need to be involved in cardiovascular activities such as hiking, walking, running, cycling, and swimming are great options. Aim for at least 30 minutes to one hour of moderate-intensity cardio exercise every day.

Strength Training: The main target of this training is to build the strong left and the back as you need to walk in high altitude carrying a backpack for 6-7 hours daily. Therefore it is extremely important to do strength training exercises like squats, lunges, deadlifts, push-ups, and planks.

Hiking Practice: Hiking is a great way to improve your overall health and adjust your body to a higher altitude. You can do hiking near your place if possible carry a backpack similar to what you will be carrying for the EBC trek.

Flexibility and Mobility: Being fit without getting injured and improving performance is our main goal. You can join the Gym and Yoga under the supervision of a trained coach and do stretching exercises to improve your balance, coordination, and core strength.

Rest and Recovery: Along with the endurance activities it is essential for the trekkers to take time to rest and recover to prevent overtraining. Get plenty of sleep and eat healthy diet food.

Mental Preparation: Similar to physical fitness it is important to have mental preparation. Make a positive mindset for the EBC trek and visualize yourself completing the trek. It will help you to boost your confidence and help to overcome challenges.

Check also: Nepal Trekking Packing List

Is the Everest base camp suitable for young children and elderly people?

There is no age bar for the Everest base camp trek. As long as you’re fit and fine you can embark on your journey for the Everest Base Camp Trek. The main thing is we should not underestimate the challenges that might occur during the trek. As we mentioned earlier the Everest base camp trek brings the challenge and to deal the challenge you need to know your level.

Even though you are a beginner with enough plan and preparation it is always possible to do this trek. The amazing thing is that even the small children 6 years and 7 years have completed this trek.

Elderly people above 50 years old can also join this trek. But we suggest that they do a pre-medical check before joining this trek. Also make sure to have the proper insurance that covers all the important things such as emergency helicopter evacuation, medical expenses, flight cancellation, etc.

What are the alternative ways to Everest Base camp trek if you are not physically fit?

If you’re not physically fit and still want to explore the Everest Base Camp Trek then we have a special luxury package for you i.e. EBC helicopter tour. Without needing the physical fitness and best for those who have limited time for trekking this package will be best for you.

There are different options for the helicopter tour. You can choose a luxury Everest base camp helicopter tour, Everest base trek with helicopter return also private helicopter Everest base camp tour with a customized itinerary.

How to book the Everest Base Camp Trek?

If you have already planned to join the Everest base camp trek then the booking procedure is very simple. You can fill out the form for the related package and make the 20% advance payment to confirm the booking. We will send you the booking confirmation through the email. If you need any assistance or have queries then you can contact, message, or Whatsapp us at +977 9851175534.

Related article: Everest Base Camp Trek: A Complete Trekking Guide

Final Say 

Everest Base Camp trek offers an incredible adventure filled with breathtaking scenery and cultural experiences, it’s important to ensure you are physically and mentally prepared for the journey. With proper training, preparation, and a sense of adventure, trekking to Everest Base Camp can be a truly rewarding experience of a lifetime.

Why wait any longer? Let’s book now so you can experience the exhilarating flight to Lukla, jaw-dropping views throughout the entire trek, breathtaking sunrise and sunset vistas from Kala Patthar, and cultural immersion in Namche that will leave an indelible mark on your memories for a lifetime.

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