The Himalaya, nicknamed the Abode of the Gods thanks to its spiritual roots and sheer beauty, has attracted hikers and travellers across the world for good reason.
The physical challenge and sense of accomplishment when tackling the rugged terrain and high-altitude trails are why many people head out on a trekking adventure in the Himalaya.
However, there’s a lot to consider before you embark on the journey, which is something our veteran Exodus tour leader, Valerie Parkinson, knows all too well.
In 2008, she became the first British woman to summit the 26,781ft (8,163m) tall Mount Manaslu without the use of supplementary oxygen and she attempted Everest in 2009.
Over the years, Valerie has been instrumental in setting up and running Himalayan community projects, which now operate through the Exodus Travels Foundation. And after four decades of guiding in the Himalaya, she is an expert at preparation and training.
Here, she shares her beginner’s guide to trekking in the Himalaya.
Where Should Beginner Trekkers Go in the Himalaya?
Many dream of seeing the Himalaya but are deterred as they think they might struggle with the high altitude and inhospitable conditions of ice and snow.
Some are worried they don’t have the stamina to trek day in and day out – but nothing could be further from the truth.
Spanning 1,490mi (2,400km), the range covers five countries: India, Nepal, Bhutan, Tibet and Pakistan. Each offers incredibly diverse trekking conditions, which means there is something for everyone and every ability level.
“While Nepal is the most popular Himalayan destination for trekkers, it’s important to remember it’s not the only country in the Himalaya. Ladakh, in the Indian Himalaya is an area that is often overlooked, and yet, it has fantastic trekking on quiet trails and is a great choice if you have to take your annual leave in summer. Darjeeling and Sikkim is another interesting corner of northeastern India to explore and then there is Bhutan – the happiest country in the world, it’s almost mystical and well worth consideration.”
Understanding our trek grading levels
While Nepal is the most popular destination for trekkers, it’s important to remember it’s not the only country in the Himalaya.
Ladakh, in the Indian Himalaya, is often overlooked; and yet, it has fantastic trekking on quiet trails and is a great choice if you have to take your annual leave in summer.
Darjeeling and Sikkim is another interesting corner of northeastern India to explore and then there is Bhutan, the happiest country in the world. It’s almost mystical and well worth consideration.
Being clear on all your options certainly helps before committing to a particular trek. You might have a dream to undertake the Everest base camp trek or climb a 6,000m peak, which is great.
However, if you have never trekked before or been to altitude, it’s important to start at the beginning and work your way up towards your goal.
Exodus insight: To help you choose which Himalaya trek is right for you, each trip is assigned an Activity Level. The grade is based on a variety of factors including walking distance, elevation gain (and loss) and the trail conditions, plus altitude. You should also carefully read the Trip Notes for your chosen trip, as you’ll find plenty of helpful information that will help inform your decision.
How to Train for Himalaya Trekking
One of the best ways to get fit for a trek is to walk regularly. Join local hiking groups, where hills and rough ground are involved in the hikes. Although there are decent trails in the Himalaya, there is rough ground, so good balance is required.
The gym is also a useful addition to add to your training. Use treadmills on an incline and wear your full backpack. Cross trainers are great for practising using arms and legs at the same time, as you will do on the trip with your trekking poles.
Cardio and strength classes are good for building stamina. If you live or work somewhere that has flights of stairs, this is great practice. Running is a fantastic way for getting fit, but you need to be confident on rough ground so make sure you include that as well. Remember, the fitter you are for a trek, the more you will enjoy it.
Exodus insight: Walk as much as possible in the boots and socks you are taking with you on the trip and use the same backpack too. If you are new to trekking poles, it’s important to practise using them as well.
If you have any questions about the training process, our experienced staff in the Exodus office can be a great source of help and advice on where to start if you are still unsure.
Ideal Himalayan adventures for beginners
Annapurna to Chitwan: Walks & Wildlife
Walking time: Six days | Highest altitude: 6,601ft (2,012m) | Activity Level 3 (Moderate)
Staying at low altitude, this itinerary is perfect for trekkers who are new to the Himalaya. The trip begins by following a ridgeline along the lower Annapurna foothills, before descending into the Modi River Valley, where you’ll have stunning panoramas of Machhapuchhare (Fishtail Mountain).
After passing rice fields, remote villages and farmlands, you and your group trek across suspension bridges and through sub-tropical forests to Dhampus. A momo-cooking experience in Tashiling, a dugout canoe ride along the Rapti River and a jeep safari across Chitwan National Park only adds to this incredible trekking experience – and you can expect to see spectacular views throughout.
Adventure to book: Annapurna to Chitwan: Walks & Wildlife
Darjeeling, Sikkim & the Singalila Ridge
Walking time: Six days | Highest altitude: 11,929ft (3,636m) | Activity Level 4 (Moderate & Challenging)
This trip combines a short trek with the culture of Darjeeling and Sikkim. The trek is graded Activity Level 4, so ideal for those with some regular walking experience.
There is one tougher day up onto the Singalila Ridge, which straddles India and Nepal and has great views of Kanchenjunga. You have five nights of full-service camping. This trek is best done in March, April and late October, November and December.
Adventure to book: Darjeeling, Sikkim & the Singalila Ridge
Bhutan: Druk Path Trek
Walking time: Five days | Highest altitude: 13,894ft (4,235m) | Activity Level 4 (Moderate & Challenging)
At the far eastern end of the Himalayan chain is Bhutan. Restricted to travellers for many years, this remote kingdom is culturally fascinating. The Druk Path is a 12-day trip with a short trek in the midst of all the highlights this amazing country has to offer.
Due to Bhutan’s former cap on the number of annual visitors, the trails are much quieter, and you are unlikely to see other trekkers. The trekking days involve four nights of full-service camping, with mattresses and pillows included.
A trip to Bhutan is a once-in-a-lifetime experience, but it is generally more expensive than Nepal or India. Every visitor pays a Sustainable Development Fee as part of their trip, which goes directly toward supporting projects aimed at improving the facilities, services, and infrastructure for both the Bhutanese and visitors.
Adventure to book: Bhutan: Druk Path Trek
If Valerie’s beginner’s guide has inspired you to start planning a trekking trip in the Himalaya, view our incredible walking and trekking adventures in India, Nepal and Bhutan.
