Trekking experience for people with weak physical strength

Even if your physical strength is weak, you can still trek to surpass yourself with a few notes below.

1. Practice before going

To build endurance, you should spend about 15 minutes to half an hour a day walking or jogging lightly. At that time, your body will get used to the movement, avoiding the sudden situation of too much activity when trekking, prone to cramps and quickly exhausted. Endurance is most important for trekking so look for exercises that work on this.

2. Choose the right trekking time

You should go trekking in autumn or early winter, when it is not too cold or too hot. If it is hot, you will easily get heatstroke and sweat too much, quickly lose strength, difficult to complete the goal. Sunny is a beautiful condition for hunting clouds and taking photos, but it is shady, without rain, which is the most suitable weather for people with weak physical strength. If you still like to take pictures in the sun, you should choose sunny days with scattered clouds. For first-time trekkers, it is recommended to choose 2 days 1 night routes to relax in time.

Appropriate, lightweight clothing will make the trip easier.  Photo: Xuan Phuong

Appropriate, lightweight clothing will make the trip easier. Photo: The Hung

3. Appropriate clothing

The best outfit when trekking is a quick-drying shirt. Climbing shoes must be chosen 0.5 to one size larger than the normal shoe size you wear every day. When climbing, all the force will be on the feet, causing the feet to swell easily, so the shoes need to be wide for the feet to be comfortable. In particular, when climbing down, the force is put on the tip of the toe, if the shoe is too tight or too tight, the toe will be irritated, causing pain. However, do not choose shoes that are too wide, making it difficult to move. Shoes must be waterproof and have high grip.

You should wear light, quick-drying pants with elastic waistband for comfort. To avoid crawling from the feet up, as well as avoid scratches caused by collisions with plants, pants should be ankle-length. Should wear high-neck socks but avoid socks that are too tight, difficult for blood circulation. Gloves with good grip should be prepared. Also, if you sweat a lot, buy a headband to absorb and prevent hair from covering your eyes, protecting your forehead from some unexpected bumps.

4. Cut your nails and feet before going on the road

People with weak physical strength sometimes need the help of their hands to overcome difficult terrain. If you do not have gloves but bare hands, nails are easy to get dirty and difficult to wash. Trimming nails neatly is a way to ensure hygiene, as well as avoid popping and breaking nails. Similar to fingernails, toenails also need to be neatly trimmed. Long toenails will interfere with the descent, which can be painful.

5. Don’t push yourself too hard

While trekking, if you feel tired, stop and breathe evenly to let your body recover. Limit sitting. If you sit, don’t sit for too long because the body is on the move, if you sit for too long, your legs will lose feeling and it will be harder to walk.

During the climb to the top, if you feel like you can’t try anymore, stop and rest to be ready to come back. Always think of the way down that awaits you. You have to be strong enough to do that distance, so don’t work hard to reach the top without having the strength to climb down. Prepare a cane for power support, as well as a balancing tool. When you are afraid of heights or have weak physical strength, on narrow roads, focus only on the steps and people in front, absolutely do not look down, easy to cause dizziness and dizziness. Maximize use of branches and tree trunks on both sides of the road to assist. Avoid trees that are rotten, dead, lying next to the cliff.

The majestic natural scenery is a reward for those who surpass themselves.  Photo: Van Hong

The majestic natural scenery is a reward for those who surpass themselves. Photo: Van Hong

6. Prepare the right furniture

Please prepare a lot of small, compact and light food such as candy, cake, chocolate… They are essential for the trip, especially for people who are physically weak, prone to hypoglycemia, need sweets to regain strength. Do not eat too full, easy to heavy stomach, difficult to move. To keep the body as compact as possible, avoid carrying a lot of items, prepare only a few essential items such as backup chargers, phones, flashlights. Bring a hot compress to apply to the muscles to relax in some cases.

If drinking water, drink small sips, avoid drinking too much, which can cause the opposite effect. Thirst is gone, but you can easily feel nauseous and uncomfortable with a full stomach and a body that is constantly moving.

7. Go with teammates who understand you

In addition to the porter responsible for leading the way and carrying the goods, you need a good physical companion to always follow to support. It is best for a porter to follow behind to track, and a person with good physical strength to go first, can be a grip point in difficult climbs.

When you are physically weak, the movement speed will not be as fast as experienced people. Your teammates must be patient and mentally motivating. Absolutely do not force yourself to see people going fast, so try to chase. Always notify your teammates when you feel unwell to get the most timely support.

8. Create a Motivation

For check-in photography enthusiasts, beautiful photos are the driving force for them to hit the road. Take time to take pictures, and at the same time take a break. For many people, after taking beautiful pictures, the mood will be more excited, more motivated to continue. For many others, it is the motivation to push themselves above themselves to reach the top.

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