How do I get fit for a walking tour?

It is imperative that all walking travellers have the appropriate level of fitness. At Odyssey Traveller, each tour includes an activity level, advising distance covered, terrain, as well as additional factors like altitude. Getting “walk-fit” will assist you to enjoy your experience. The first thing you need to do is assess where your fitness is at now. Is your lifestyle active? Do you walk frequently? Do you do cardio or weight-baring exercise? While it is not necessary to join the gym and start pumping iron in order to participate in an Odyssey walking tour, the following is recommended to improve your overall experience. Moreover, the preparation itself can be fun! Take a friend or the dog, and start exploring your local neighbourhood on foot. Start walking! And start slow. Begin with 15 minutes and record the distance, paying attention to how you feel during and after. Aim for at least three walks per week, increasing the distance slightly each time. If you are feeling comfortable, try gradually increasing your pace too. Experts recommend incorporating some strength training if possible. Calf raises and gentle lunges, for instance, will build muscle tone in your legs. See your doctor or a professional trainer for advice on how to tailor this step to your own fitness level. And most importantly, stretch! Without stretching, your muscles will become short and tight. 5 minutes of gentle stretching after exercise will extend flexibility and strength, in turn supporting your joints. And finally, enjoy a sit down and a nice cool refreshing drink – you’ve earned it! <img class="alignnone wp-image-23129 size-large" src="https://www.odysseytraveller.com/wp-content/uploads/2016/05/Trekking-nepal-Hiker-on-the-trek-in-Himalayas-Khumbu-valley-Nepal-000079676383_Large-slider-1024x683.jpg" alt="Walking tours for active travellers - tips for seniors" width="748" height="499" srcset="https://cdn.odysseytraveller.com/app/uploads/2016/05/Trekking-nepal-Hiker-on-the-trek-in-Himalayas-Khumbu-valley-Nepal-000079676383_Large-slider-1024x683.jpg 1024w, https://cdn.odysseytraveller.com/app/uploads/2016/05/Trekking-nepal-Hiker-on-the-trek-in-Himalayas-Khumbu-valley-Nepal-000079676383_Large-slider-600x400.jpg 600w, https://cdn.odysseytraveller.com/app/uploads/2016/05/Trekking-nepal-Hiker-on-the-trek-in-Himalayas-Khumbu-valley-Nepal-000079676383_Large-slider-300x200.jpg 300w, https://cdn.odysseytraveller.com/app/uploads/2016/05/Trekking-nepal-Hiker-on-the-trek-in-Himalayas-Khumbu-valley-Nepal-000079676383_Large-slider-768x512.jpg 768w, https://cdn.odysseytraveller.com/app/uploads/2016/05/Trekking-nepal-Hiker-on-the-trek-in-Himalayas-Khumbu-valley-Nepal-000079676383_Large-slider-531x354.jpg 531w, https://cdn.odysseytraveller.com/app/uploads/2016/05/Trekking-nepal-Hiker-on-the-trek-in-Himalayas-Khumbu-valley-Nepal-000079676383_Large-slider-360x240.jpg 360w, https://cdn.odysseytraveller.com/app/uploads/2016/05/Trekking-nepal-Hiker-on-the-trek-in-Himalayas-Khumbu-valley-Nepal-000079676383_Large-slider-720x480.jpg 720w, https://cdn.odysseytraveller.com/app/uploads/2016/05/Trekking-nepal-Hiker-on-the-trek-in-Himalayas-Khumbu-valley-Nepal-000079676383_Large-slider.jpg 1920w" sizes="(max-width: 748px) 100vw, 748px" />

How to cope with altitude sickness

Altitude sickness refers to a group of illnesses that occur after exposure to high altitude, and especially to reduced oxygen pressure. The most common form is called Acute Mountain Sickness, or AMS. It is a benign illness which can occur at altitudes above 2000-2500 metres. Symptoms include headaches, tiredness, insomnia and mild shortness of breath. Sufferers generally acclimatise within 2-5 days. Studies indicate AMS affects 40% of individuals ascending to 3000m, and 75% ascending to 4500m. Severe forms of altitude sickness occur at higher altitudes again. High Altitude Cerebral Edema (HACE) is characterised by confusion and unusual behaviour, which can lead to coma. High Altitude Pulmary Edema (HACE) sufferers experience a cough that produces blood. Both of these severe forms can result in death. But they are very rare, affecting 1-2% of the population, and usually at very high altitudes. <img class="alignnone wp-image-27219 " src="https://www.odysseytraveller.com/wp-content/uploads/2017/07/iStock-537314805-1-1024x682.jpg" alt="Walking tours for active travellers - tips for seniors" width="748" height="498" srcset="https://cdn.odysseytraveller.com/app/uploads/2017/07/iStock-537314805-1-1024x682.jpg 1024w, https://cdn.odysseytraveller.com/app/uploads/2017/07/iStock-537314805-1-531x354.jpg 531w, https://cdn.odysseytraveller.com/app/uploads/2017/07/iStock-537314805-1-600x399.jpg 600w, https://cdn.odysseytraveller.com/app/uploads/2017/07/iStock-537314805-1-300x200.jpg 300w, https://cdn.odysseytraveller.com/app/uploads/2017/07/iStock-537314805-1-768x511.jpg 768w, https://cdn.odysseytraveller.com/app/uploads/2017/07/iStock-537314805-1.jpg 1920w" sizes="(max-width: 748px) 100vw, 748px" />

Managing Altitude Sickness

How to treat altitude sickness? The best medicine is rest. Getting to lower ground will help symptoms, and oxygen can be given if necessary. Plenty of fluids and simple analgesics are usually sufficient to alleviate altitude sickness. Sedatives should not be given. But remember, prevention is better than a cure. The most important factor is to ascend slowly where possible: 500m per day above 2500m is generally recommended. If you are unwell, listen to your body and take steps to alleviate the symptoms. Some individuals will suffer altitude sickness, and others will be fine. It’s just a matter of being as prepared as possible and knowing what to do if symptoms do appear.

How do I choose good shoes?

When it comes to selecting the right pair of shoes for a walking tour, comfort always comes first. A good fit is essential, and many stores have staff to assist in selection of appropriate footwear. Invest in the best quality shoes you can afford, because they could make or break your experience on tour! The material of your footwear should be sturdy and durable. For some walks, hiking boots are ideal. These are designed with additional ankle support, very helpful on uneven terrain such as hiking paths. Cushioning will make a big difference when spending several hours per day on foot. Shoes used for hiking should have more cushioning than standard footwear. Another factor to consider is keeping your feet clean and dry. Travelling to exotic locations can mean unexpected changes to weather. Waterproof shoes can save you hassle, but take care to read the specifications of your shoes carefully. Some boots feature waterproof lining but not necessarily outer, or may require additional treatments such as sprays. It is also worth considering how well your shoes will recover if they do become sodden. Leather, for example, can take several days to fully dry.

Advice for choosing socks

Believe it or not, sock choice is just as important. Like shoes, socks are available to suit a variety of specific functions, and those designed for walking feature cushioning and appropriate fabric. A wool blended sock with cushioning at the heel and ball is ideal, and the addition of synthetic fibres can help the sock to dry fast. Blisters form from excess movement inside the shoe so the right socks will assist to achieve a snug, comfortable fit. You can read more about selecting the best shoes and socks here .

Category: Armenia

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Walking tours for active travellers – tips for seniors

June 2020
6 mins read

Armenia, Asia and the Orient, Azerbaijan, Blog, British Isles, Channel Islands, England, Europe, France, Georgia, Hiking & Walking, India, Italy, Japan, Spain, Travel tips

Affordable small group tours with Odyssey Alumni

For the active mature and senior traveller be they a couple or solo traveller this article outlines preparation for walking tours even for the over 80's. It may on the Wainwright, the lake district or a pilgrims walk across Europe or St James Way, the Camino. This artices give advice on getting fit, shoes and socks including for particular advice for women on this topic.

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Armenia, Blog, Clusters, Europe

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Armenia, Azerbaijan, Blog, Georgia

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Armenia, Azerbaijan, Blog, Georgia, History

Gergeti Trinity church Tsminda Sameba , Georgia

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Armenia’s Religious Architecture: The Definitive Guide

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Archaeology, Architecture, Armenia, Blog, Europe

Buildings and Christianity in Armenia | Small Group Tours Armenia In this post, we will look at examples of Armenia’s buildings and building design before and after its conversion to Christianity. These buildings represent some…

Armenia: An Ancient Civilisation

October 2018
8 mins read

Architecture, Armenia, Blog, Europe, History

Armenia: An Ancient Civilisation View over the city of Yerevan, capital of Armenia, with Mount Ararat in the background With a recorded history of more than 3,500 years, Armenia is home to one of the…