FIRST TIME TREKKERS : COMMON HEALTH RELATED QUESTIONS ASKED - "FIT TO TREK@50" SERIES.

 

FIRST TIME TREKKERS : COMMON HEALTH RELATED QUESTIONS ASKED - "FIT TO TREK@50" SERIES.

Today, in continuation to my new series "FIT TO TREK@50", I will try to answer few of the most common health related questions asked by many of the first time trekkers who are in their 50's and above. Myself had tried to the best of my ability to give the answers after consulting & going through the write-ups of few experts & prolific trekkers who had been to some of the most difficult Himalayan terrane , and also few health experts, over and above myself had put in what ever experience I have in regards to trekking fitness requirements that is required for those who want to venture MOUNTAIN TREKKING for the first time.

Q1: I am 53 , not in any form of fitness routine so far, can I go for a mountain trek ?

                                        

Ans. :  Why not ?  You just have to work on few of the basics needed for mountain trekking - strength, endurance / stamina , body balance , mobility and mind set. You have to do regularly few very simple  exercises , most of which you can do at your home only and do not require any equipment. Please remember that, when talking about MOUNTAIN TREKKING, we mean at an altitude which will vary from about 3000 meters to maximum 5000 meters above sea level, that to at locations with much easier trails, to start with.

Q2 : I have high BP issue, my age is 62 yrs., can I go for mountain trekking ?

Ans. :  Yes, trekking to high altitude can be a fascinating experience. Unfortunately, people with pre-existing medical conditions find it difficult to travel to higher altitudes, especially if they have high blood pressure and are using medication for it. This is because higher altitudes causes your blood pressure to increase, leading to negative consequences.

However with the right precautions, even hypertensive patients can travel at higher altitudes safely. Here are some of the preventive measures that you can take :

a) The most basic thing you should know is how much ascend per day. Generally, it is considered wise to stop under 8000 feet or  about 2400 meters and stay there for at least one night during the first leg of the trip. After that, ascend no more than 2000 feet at a time, with overnight stay between each ascent.

b) Talk to your doctor before making any plans to go trekking in order to adjust your medication (if necessary).

c) Stay hydrated as much as possible, as you are likely to experience dehydration while ascending which can cause an increase in blood pressure.

d) Reduce salt in your diet to help maintain blood pressure at a safe level. 

e) Travel with a partner, or in a group just in case you (or someone else) requires help.

(Source : SWACON International Hospital)

Q3. : I am 55 yrs, old & have LOW BP, can I venture to mountain trekking ?

Ans. :  Blood pressure changes are minimal the higher up you get. Doesn't mater if you have low BP. As long as the BP is regularly monitored, there is NO NEED NOT TO GO to altitude.

The only problem of course is the monitoring of it due to tiredness and usual HA problems.

(Source : ukclimbing.com)

Q4. : I am 61 yrs old,with cardiac related issues, can I afford to risk mountain trekking ?

Ans. :  Pacemakers and defibrillators already allow some people with serious heart diseases to climb mountains and run marathons. (Source : WebMD)

Physical demands on the human body increase from altitudes of around 2,500 meters on wards. The higher we ascend in the mountains , the lower the partial pressure of oxygen at a given altitude. This decrease in available oxygen stimulates a higher respiratory rate, increased cardiac output, resulting greater stress on the cardiovascular system. It is especially important that people who suffer from particular cardiovascular heart diseases, or have recently suffered heart attack , should take great care when high up in the mountains. 

"But these patients don't have to rule out a trek in the mountains completely, except in the case of very serious heart diseases", as per Dr. Hermann Brugger, emergency physician at the Eurac Research Institute of Mountain Emergency Medicine  and President of the International Society for Mountain Medicine.

(Source : sciencedaily.com) 

Q5. : Can a diabetic do mountain trekking ?

Ans. :  Trekking with diabetes is not as difficult as it sounds. As per Indiahikes, many trekkers with diabetes completing a lot of their difficult treks smoothly without any difficulties. If you are trekking with diabetes, especially doing a high altitude trek for the first time, start with an easy-moderate trek.

As per Diabetes.co.uk , those with type 2 diabetes who are treated by diet, exercise and oral medication, metformin, are very unlikely to suffer a hypo while hiking or trekking.

Q6. : My age is 54, but bit overweight , can I venture into mountain trekking ?

                                            

Ans. :  Hiking and trekking are sports for all body shapes and sizes. With the right training , absolutely everyone should be happy to step onto any trail desire.

But lets face it, if you are carrying a few extra kilos, hiking or trekking can really grind you up. If you are trying to follow a traditional trek training program, you are just asking for trouble. One of the biggest issues with traditional trek training is the idea that you have to spend all your training either walking or hiking. This can work for some, if you are overweight it is not a good idea !

Instead you need to be smart about your training, and structure it to minimise any chance of discomfort or injury . "Off feet conditioning" is a valuable tool to use as part of anyone's trekking program. But if you are over weight, it goes from being  valuable to absolute essential.

"Off feet conditioning" is simply doing exercises to develop your aerobic capacity & muscular endurance, without putting any stress through your feet and knees.

(Source : summitstrength.com.au)

Q7.:  I have asthma, will it be possible for me to go for high altitude trekking ?

Ans. : You can still trek with asthma, but with the right precautions. You need to get a certificate of clearance from your doctor, to ensure that your symptoms are under control with medication. You will also need to follow a good fitness regime to be well prepared for the trek.

Try few smaller treks at first, when you see yourself doing well on these short treks, try something longer. I would advice not to trek if you have severe uncontrolled asthma.

(Source : indiahikes.com)

Q8. : We are an elderly couple in our early 60's, interested in trekking with some like minded people in a group, can you advice ?

Ans. : It is always advisable for elderly persons to trek in a group, especially if you are a first timer. There are many very reputed trekking tour operators with experienced guides, who can help you in this regard.  But always do research on such trek operators before you proceed further. 

We as fitnessfun50 are in the process to setup a FOUNDATION, to help and assist those in their 50's & above, to cherish their dream of nature trekking at various exciting locations in the laps of THE GREAT HIMALAYAS. We intent to have a team of young volunteers and experienced trekking guides who would be assisting you during your trekking experience.

This FOUNDATION will be operating on actual cost basis for those who can afford, but we also intend to make such treks COMPLETELY FREE OF COST for those who are not in a position to afford such a trek financially. As these treks in higher altitudes need some basic training, we intend in providing these training totally FREE for all.

Our main objective is to make all our senior citizens FIT & JOYFUL at least in their later part of LIFE, especially during these hard times. You should make your life after 50 "THE BEST", with lots of excitement & adventure.

IT'S NOT ABOUT HOW LONG YOU LIVE, IT'S HOW MUCH YOU LIVE.  

For any physical ailments &/or diseases that you may be having, it is always advisable to speak to your doctor and get their agreement before making any changes to your medication dose and/or   before going for a mountain trek.

Your valued comments, questions & suggestions in the comment section below, about this blog will be highly appreciated.

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