Trek Grade
Moderate to Difficult
Highest Altitude
17,070 ft
Base Camp
Leh
Best Time
June, July, Aug to Mid Sept
Markha Valley Trek
Located in the River Valley of Ladakh, the charming Tea House Trail in Markha offers a picturesque and adventurous trek through the arid, cold desert landscape of Hemis National Park. This trail features numerous river crossings, some waist-deep and reaches a height of 17,060 feet when crossing the high pass of Kongmaru La. Along the way, trekkers are treated to breathtaking views of Mt Kang Yatse (21,300 feet) and encounter stunning rocky canyons and diverse wildlife. The most enchanting aspect of this trek is the quaint villages of Markha Valley, with their humble mud houses surrounded by green fields amidst the rugged Ladakh mountains. These villages showcase Tibetan culture with traditional ornamented kitchens and Buddhist prayer flags. What sets this trek apart is the opportunity to stay in village homestays along the trail, making it one of the rare tea-house treks in India. This allows trekkers to enjoy a rewarding experience without needing camping logistics. For those with limited time in Ladakh looking for a memorable trekking experience, the Tea House Trail in Markha Valley is an ideal choice.
On the third day of your trek, you will catch sight of Kang Yatse for the first time as you make your way towards the upper Markha valley. As you ascend from Umlung, the impressive pyramid-shaped peak of Kang Yatse dominates the landscape, creating a captivating and enchanting scene. This mountain serves as a serene and majestic presence during your journey, offering stunning views from various points of the trek, until you reach the Kongmaru La pass.
Nestled in the heart of a desolate, high-altitude desert, the villages of Markha and Hankar present a breathtaking anomaly – vibrant green landscapes that thrive in an otherwise arid environment. The juxtaposition of the harsh desert mountains sheltering a verdant haven of civilization is a sight to behold. Markha stands out as one of the largest villages encountered on the trek, while Hankar embodies a more untouched, rugged beauty, adding to the diversity of Ladakh’s natural beauty.
From the summit of Kongmaru La, the breathtaking panorama unfolds as a sweet payoff for the arduous ascent. When the skies are clear, this vantage point offers a stunning introduction to the Indus Valley and the majestic Ladakh ranges. As you pivot, the towering form of Kang Yatse comes into view, standing sentinel over the landscape. The spectacle is nothing short of awe-inspiring.
The Markha Valley trek is popularly known as a ‘tea house trek,’ where travellers can expect to find lodging in parachute tents at many villages. In addition to the captivating experience of trekking through a cold, arid desert valley, participants are treated to breathtaking views of the Ladakh and Zanskar mountain ranges and the impressive peaks of Kang Yatse and Stok Kangri. The route passes through the picturesque Hemis National Park, offering a glimpse of its beauty. The trek features thrilling waist-deep river crossings along the Markha River, passes through charming Buddhist villages, and navigates rocky canyons, contributing to its distinctive appeal. With its convenient proximity to Leh, easily reachable by a short flight from most major Indian cities, the Markha Valley Trek is a compelling option for any traveller visiting Leh.
Trek Cost
- Stay will be on a twin-sharing basis in tents
Pickup time 12 P.M from TRC Taxi Stand, Srinagar, in front of Tourism Office Building
Fix Diparture Dates
Markha Valley Trek Videos
Videos by experts watch these videos to prepare well for a Successful Trek
Want To Trek Like Pro?
Check out the following videos if you want to trek like a pro trekker and improve your skills. These videos contain helpful tips, tricks, and techniques to help you trek like a pro. Whether you’re a beginner or an experienced trekker, these videos can provide valuable insights to enhance your trekking experience. So, watch the videos below by Trekup India experts to take your trekking skills to the next level.
Know Everything About Acute Mountain Sickness
Acute Mountain Sickness is a medical condition that can occur when individuals travel to high altitudes, typically above 8,000 feet. It is caused by the decrease in air pressure and oxygen levels in the air as altitude increases. Symptoms of Acute Mountain Sickness may include headache, nausea, vomiting, dizziness, and difficulty sleeping. To avoid Acute Mountain Sickness, it is important to gradually adjust to high altitudes and seek medical attention if symptoms worsen. To learn more about this condition, check out the videos by Trekup India.
Day Wise Detailed Itinerary of Markha Valley Trek
Day 1: Arrival in Leh
- Stay: overnight stay at the hotel,
- Meal: Lunch and Dinner
- Altitude: Leh (11,500 ft / 3500 meters.)
You will arrive in Leh from other parts of India on this day. You can travel there by flight or road. You would need to rest, as you would be coming to an altitude of 11,500 ft, which creates Acute Mountain Sickness (AMS) for some. Make sure you get enough rest at the hotel. Once you have rested enough, you can explore Leh. Also, you have network availability along with ATMs so that you can enjoy the ambience of cafes.
Day 2: Rest at Leh
- Stay: overnight stay at the homestay,
- Meal: Breakfast, Lunch and Dinner
- Altitude: Leh (11,500 ft / 3500 meters.)
This morning after you have had your breakfast, you can enjoy another day to acclimatize your body. You can take this day to get accustomed to the place and have a good time outdoors. You can visit the Buddhist culture by visiting Thiksey Monastery, Thiksey Gompa, and Shey Palace. Visit the famous market of Leh, Leh Bazaar, and enjoy the mesmerizing view from the Shanti Stupa. And talk to local people or fellow travellers to find out about the nearby area.
Day 3: Leh to Chilling by Road, Chilling to Skiu by Trek
- Stay: overnight stay at the homestay,
- Meal: Breakfast, Lunch and Dinner
- Trek Distance: Leh to Chilling by Road – 65 km, Chilling to Skiu by Trek – 9 km,
- Time Taken: Leh to Chilling by Road – approx. 3 hrs, Chilling to Skiu by Trek – approx. 5 hrs.
- Altitude: Leh (11,500 ft / 3500 meter.), Chilling (10,500 ft / 3200 meters.), Skiu (11,150 / 3400 tr.)
- Altitude difference: Leh to Chilling – 1000 ft / 300 meter.)11, Chilling to Skiu (650 ft / 200 meter.)
- Trek Grade: Leh to Chilling by road, Chilling to Skiu by trek – Gradual.
After breakfast at Leh, you will begin your journey by road; you will enjoy beautiful hills and rivers on the way. A trail leads from here on until you reach the flatlands. You must climb up until you reach another road. You will be walking along the side of the Markha River till you arrive at Skiu and through Kaya Village. The village lies between the big Rocky Mountains.
Day 4: Skiu to Markha by Trek
- Stay: overnight stay at the homestay,
- Meal: Breakfast, Lunch and Dinner
- Trek Distance: 20 km,
- Time Taken: approx. 7 hrs.
- Altitude: Skiu (11,150 ft / 3400 meter.), Markha (12,360 ft / 3767 meter.)
- Altitude gain: 1210 ft / 367 meters.
- Trek Grade: Gradual – Moderate
A delicious breakfast will kick off your day and begin your trek. Many wildlife birds are found there, which you might get to see; the trail will lead through the riverbed. You will cross the Markha River once or twice but still walk by the river. After crossing the bridge, you will reach the village of Narding, followed by a campsite called Sara. After going across another bridge, you will reach the village of Chalak, after which lies Markha Village.
Day 5: Markha to Hankar by Trek
- Stay: overnight stay at the homestay,
- Meal: Breakfast, Lunch and Dinner
- Trek Distance: 11 km,
- Time Taken: approx. 5 hrs.
- Altitude: Markha (12,360 ft / 3767 meters.), Hankar (13,990 ft / 4264 meter.)
- Altitude gain: 1630 ft / 497 meters.
- Trek Grade: Gradual – Moderate
Start your morning with breakfast with hot tea and enjoy Kang Yatse’s view. After walking for a few kilometres, you need to cross the river, and you will reach a small settlement, Umlung, once you have walked through the picturesque village of Hankar.
Day 6: Hankar to Nimaling by Trek
- Stay: overnight stay at the homestay,
- Meal: Breakfast, Lunch and Dinner
- Trek Distance: 10 km,
- Time Taken: approx. 6 hrs.
- Altitude: Hankar (13,990 ft / 4264 meters.), Nimaling (15,380 ft / 4689 meter.)
- Altitude gain: 1390 ft / 425 meters.
- Trek Grade: Gradual – Moderate
Upon waking up the next morning, you will be greeted with a spectacular view. The trek from Hankar will be a steep climb. After that, you will pass through a pass called Zalung Karpo La; you will then be walking through the lower trail till you arrive at the campsite of Thochuntse. From Thochuntse, the trek gradually ascends till you reach the picturesque Kang Yatse Pond. From the pond, you will go downhill till you reach Nimaling.
Day 7: Nimaling to Chokdu via Kongmaru La by Trek
- Stay: overnight stay at the homestay,
- Meal: Breakfast, Lunch and Dinner
- Trek Distance: 12 km,
- Time Taken: approx. 6 hrs
- Altitude: Nimaling (15,380 ft / 4689 meters.), Kongmaru La (17,050 ft / 5197 meter.), Chokdu (12,800 ft / 3901 meter.)
- Altitude difference: Nimaling to Kongmaru La (1670 ft / 508 meters.), Kongmaru La to Chokdu (4250 ft / 1296 meter.)
- Trek Grade: Gradual – Moderate
Today the trek will take you to the highest point. You will be climbing a steep hill till you reach Kongmaru La Pass. From there, you will catch sight of the huge, beautiful K2 Mountain, the second-highest mountain peak in the world. The trail then gradually descends through a narrow pass till you reach Chikirmo Village. On the way, you will be mesmerized by the view of the Indus Valley and Ladakh ranges. And from there, climb down through the rocky terrain till you reach Chokdu.
Day 8: Chokdo to Shang Sumdo by Trek and Shang Sumdo to Leh by road
- Stay no stay,
- Meal: Breakfast and Lunch
- Trek Distance: Chokdo to Shang Sumdo by Trek – 5 km, Shang Sumdo to Leh by road – 50 km,
- Time Taken: Chokdo to Shang Sumdo by Trek – approx. 2 hrs, Shang Sumdo to Leh by road – approx. 2 hrs,
- Altitude: Chokdu (12,800 ft / 3901 meters.), Shang Sumdo (12,130 ft / 3697 meter.), Leh (11,500 ft / 3500 meter.)
- Altitude gain: Chokdo to Shang Sumdo (670 ft / 204 meters.), Shang Sumdo to Leh (630 ft / 197 meter.)
- Trek Grade: Chokdo to Shang Sumdo by Trek – Gradual, Shang Sumdo to Leh by road
On the last of the trek, you will be trekking from Chokdo to Shang Sumdo and walking through the riverbed, which will be an easy walk back. Upon reaching Shang Sumdo, you will go from there by road to Leh. This is your last stop from there; our Trekup India team will bid you farewell, and then from Leh, you will be on your own. You will have the option to travel from there anywhere you like.
Markha Valley Trek Route Map
We’ve prepared a comprehensive Trek Route Map for your upcoming adventure to Markha Valley Trek, which outlines the entire journey including all stops and trails. This map provides detailed information on the terrain, distance between points of interest, and estimated travel time to help ensure a safe and enjoyable trek. We’ve carefully curated the map to ensure that you have all the necessary information at your fingertips. Please take a moment to review it thoroughly, and don’t hesitate to reach out if you have any questions or concerns.
Markha Valley Trek Altitude Chart
The Trek Altitude Chart is a useful tool for Trekkers to monitor their altitude changes during their rides, allowing them to plan their routes more efficiently and track their progress over time. This Markha Valley Trek chart is beneficial for both casual and experienced Trekkers, helping them make the most out of their Trek experience.
Trek Cost Inclusions
- Stay 7 Nights of tented accommodation at individual campsites of Trekup India on sharing basis.
- Meals: Trekup India provided cooked meals during the trek starting with Dinner on Day 01 to Lunch on day 08 (Meals are simple, nutritious, and vegetarian and non-repeated meals)
- Transport: Leh to Chilling and Shang Sumdo to Leh on sharing jeeps
- Trek Insurance (Optional): Trekup India recommends that all trekkers consider getting trek insurance. This is optional, but highly recommended. Trek insurance covers unexpected events that may occur during your trek. The cost of the insurance starts from INR 210. Please read more about what is included in the coverage and why it is mandatory on treks.
- Trek Equipment: Sleeping bag, Sleeping tents, Kitchen tent, Dining tent, Toilet Tent.
- Amenities: All utensils, sleeping mattresses (Black foam mats), Crampons, and Gaiters for snow.
- Health & Safety: First Aid Box, Oxygen Cylinders, Stretchers, Oxi meters, BP Machines, health.
- Permits: Forest Permits and Camping Permission Fee
- Trek Crew: High Altitude Chef, Helpers, Trek Leader & Guides, and other support teams.
- Potters & Mules: Potters and Mules are to carry all trekking equipment, ration, and vegetables.
Trek Cost Exclusions
- GST 5% (it is Mandatory)
- Any Meals/accommodation beside the itinerary or not mentioned in the program.
- Any Bus / Airfare to/from trek start/end point
- Personal Medical expenses do carry your medication.
- Any personal services such as Laundry, phone calls, liquors, mineral water, etc.
- Any still / video camera fee
- Any Entrance fee Monuments, Monasteries, Museums, Temples – Pay directly on the spot.
- Mules or porter charges to carry private baggage (Offload Charges for bag 365 per day, per bag if paid online (at base camp 2,550). Note: Bag weight should not be more than 10 kg.
- Any emergency evacuation charges
- Any services that are not mentioned in the cost inclusion section.
What should you pack for the Markha Valley Trek
Markha Valley Trek is a high-altitude trek. The trekking gear you have to have for this particular trek differs from normal treks. Thus, read this whole segment. There is an important question that the trekker who is doing trek asks, like what all things to carry while trekking. Below, we have provided the details on everything you should take; an easy way to remember is by Head to foot or foot to head. We have prepared from Head to foot.
Head Gears
When trekking it's important to carry headgear to protect your head and face.
Heading out for a trek? Don’t forget to carry headgear to protect your beautiful face and head from the sun, wind, and dust! It’s an essential accessory that keeps you safe and comfortable throughout your adventurous journey. So, make sure you pack it before you step out into nature!
- Head Lamps – When trekking at night, headlamps are essential to illuminate your path while keeping your hands free. Headlamps come in different sizes and lumens, so it is essential to choose one that suits your needs.
- Hats or Cap – Caps or hats are also necessary when trekking in different weather conditions. Caps protect your head from the wind and freezing temperatures at night, while hats provide shade and protection from the sun during the day. It’s essential to ensure that your hat has a strap to prevent it from being blown away by the wind.
- Sunglasses – Sunglasses are also essential for trekking. Your sunglasses should protect your eyes from harmful UV rays and fit your face perfectly to avoid falling off while climbing, jumping, or crossing obstacles. The glass of your sunglasses should also be designed for different weather conditions to provide optimal visibility.
- Buff / Balaclava – Lastly, a buff or balaclava is a must-have to protect your mouth or neck from extreme temperatures and keep them warm. Buffs and balaclavas come in different materials, thicknesses, and designs, so it’s important to choose one that suits your needs and preferences. Depending on the weather conditions and your activities, you can wear them as neck warmers, face masks, or headbands.
Clothes
When trekking in high altitudes, prepare for cold weather by wearing layers. Layering traps heat, keeps you warm, and allows you to easily adjust your clothing as temperatures fluctuate.
Layering is important for different seasons when trekking. When planning a high-altitude trek, it is important to prepare for the cold weather. Wearing layers is the best approach as it provides both protection and flexibility when the weather changes frequently in the mountains. Layering helps to trap heat and keep your body warm, while at the same time allowing you to easily adjust your clothing as the temperature fluctuates. By wearing layers, you can enjoy your trek comfortably and stay safe in the unpredictable mountain weather
- For spring, summer, and monsoon treks, consider wearing three layers: a woollen sweater, a fleece, and a padded jacket.
- For autumn treks, add one more fleece layer to make it four layers.
- For winter treks, you may need five layers with thermals, a woollen sweater, two fleeces, and a padded jacket.
- T-shirt/sleeve shirt– Bring three T-shirts and two quick-dry trek pants, wearing one and carrying the others. Long sleeve shirts help to protect from sun UV rays. We recommend synthetic T-shirts as they get dry quickly when they get wet.
- Hiking / Trekking Jacket– down jackets (-5 to-10 C) or two-three-layer jackets.
- Thermals– at least two pairs of thermals help keep the body warm during cold weather.
- Undergarments– you can carry them according to your habitual and hygiene requirements.
- Gloves– 1 pair of gloves will keep your hand warm and nice.
- Trek Pants– Bring 2 to 3 comfortable trekking pants. Trekking pants play a significant role, as they are designed for comfort and mobility, making trekking easier. It should be Synthetic so that it gets dry quickly when wet.
- Rain Wear– you can carry a raincoat or Poncho. During long rains and snowfalls, the waterproof jackets start leaking. Still, the Poncho and raincoats keep you dry, so choose accordingly.
Tip: If you choose a raincoat on your trek, carry a small waterproof cover so things inside your backpack can’t get wet. If you carry a Poncho, you don’t need to worry. It protects both you and your backpack.
Foot Gears
When it comes to planning a trek, one of the most important aspects is to ensure that you have the right kind of foot gear.
- Trekking shoes which are waterproof and have ankle support. Walking / Hiking sandals which can be used off the trek, i.e., in the morning and evening hours when you reach the campsite, basically to get your feet rest from heavy boots, sometimes used for crossing streams and rivers, it’s more comfortable and safer than crossing barefoot or wetting your shoes. Sneakers (Optional) can be worn for normal driving days or used around the camp.
- Socks– you should at least carry 3 to 4 pairs.
- Microspikes & Gaitorswill be provided by Trekup India when required. You don’t have to carry them.
Personal First Aid Kit
Don't forget to pack your personal first aid kit! It's always better to be safe. So, make sure you're prepared for any unforeseen circumstances.
Below are some common medicines generally required/used during your adventure trip; however, please consult your doctors prior.
- Antiseptic towel or water syringe (to clean the wound)
- Butterfly bandage for a small cut
- Cotton and elastic bandages and sterile gauze pad for larger wounds
- Latex gloves are used when the wound bleeds.
- Medicine for Diarrhea (Upset stomach)
- Medicine for cold, flue/fever, headache
- Some pain killers
- ORS pouches
- Quick pain relief spray (External use)
- Any personal medicine prescribed by your doctor
- Dimox / Similar for high altitude sickness
- Bug Repellent
- Carry some nutria/energy bars and drinks (non-alcoholic)
- Note: Kindly consult your doctor before purchasing or taking any medicine.
Gadgets and Other Items
You might also consider bringing a camera, binoculars, portable charger, and snacks. Be well-prepared and tackle any trail with confidence.
- Trekking Poles
- Mobile phone
- Camera
- Spare batteries for phone and camera, power bank
- Lightweight flashlight or headlight
- A waterproof bag made of plastic is used for the camera.
- Plug/converter for electrical items
- 1-litre water bottle
- A journal with a pen would be a good idea to keep your notes.
- Some book of your interest for the ideal time
- Get into the habit of maintaining a Map and guidebook of the region.
Hygiene & Personal toiletry
Remember to pack hygiene and personal toiletry items such as soap, shampoo, toothbrush, toothpaste, deodorant, and toilet paper.
- Sunscreen with UV protection to shield your skin from harmful rays
- 1 or 2 small quick-drying towels to help you dry off quickly in case of rain or sweat
- Toilet paper, tissues or wet wipes for maintaining hygiene while on the trek
- Toothbrush, toothpaste, and mouth freshener to keep your mouth clean and fresh throughout the journey
- Deodorant or talcum powder to help you stay fresh and odor-free, especially during hot and humid climates
- Shampoo to keep your hair clean and healthy
- Sanitary pads or tampons (for female trekkers) to manage menstrual cycles
- Lip-gloss or salve to protect your lips from dryness and chapping
- Bio-degradable soap to keep yourself clean and hygienic while on the trek
- Nail clipper and other personal items that you use daily
Compulsory Documents to Carry
There are certain documents that you should always carry with you. These documents are not only necessary for your safety and security, but they may also be required by local authorities.
These files must be submitted to the Forest Department before your trek. With none of these, you will not be permitted to trek—original and photocopy of government photo identity card. Carry IDs like Aadhaar, voter ID, etc.
How To Plan Your Trek & Reach Leh
Leh is the largest town in the Ladakh region of India, in the northernmost state of Jammu and Kashmir. It is a popular destination among adventure seekers and nature enthusiasts. Here are a few ways to reach Leh:
- By Air: Air is the easiest and fastest way to reach Leh. Leh has its airport, Kushok Bakula Rimpochee Airport, which is well connected to major cities like Delhi, Mumbai, and Srinagar.
- By Road: Leh is connected to the rest of the country via two major roads – the Leh-Manali Highway and the Leh-Srinagar Highway. These roads remain closed during the winter months due to heavy snowfall. You can hire a taxi or bus from Manali or Srinagar to reach Leh.
- By Train: The nearest railway station to Leh is Jammu Tawi Railway Station, about 700 km away. From there, you can take a taxi or bus to reach Leh.
- By Bike: Riding a bike to Leh is popular among adventure enthusiasts. The journey is quite scenic, but the roads can be challenging due to the high altitude and rough terrain.
Fitness Required & Preparation Guide For Markha Valley Trek
If you’re preparing for a Markha Valley Trek, Trekup India recommends jogging as part of your fitness routine. Jogging helps work out the same muscle groups that you’ll use during trekking and can help you build endurance. You don’t need any special equipment to get started.
Fitness Target
Trekup India has put the Markha Valley Trek into an moderate to difficult grade-level trek.
For Moderate – Difficult Treks – In order to be well-prepared for your upcoming trek, it is recommended that you focus on building your endurance by aiming to cover a distance of 4.5 kilometers in less than 40 minutes. This will help you to develop the necessary stamina and strength required to successfully complete your journey.
How to Achieve This Fitness Target?
To start preparing for your trek:
- Try jogging for at least five days every week.
- If you find 5 km too difficult at first, begin with 2 km and gradually increase over 2-3 weeks.
- Once you feel more comfortable running 5 km, focus on improving your speed gradually on a daily basis.
It is important to ensure that you can consistently complete 4.5 km in under 40 minutes for at least two weeks before your planned trek. Allow yourself 6-8 weeks to prepare physically for the journey.
Strength Training exercises that benefit Trekking
Trekking is an activity that demands a good level of strength.
Trekking is a demanding activity that requires good cardiovascular endurance, muscular strength, and overall fitness. To help you prepare for your trek, incorporating bodyweight exercises into your training routine can be an effective way to build strength, improve stability, and enhance endurance, all of which are crucial for a successful trek. In this regard, here’s a breakdown of body weight exercises categorized by the specific body parts they target and the benefits they offer during trekking.
1. Lower Body Exercises
Lower body exercises like squats and lunges are great for building lower body strength, essential for trekking.
a. Squats
Squats are an excellent exercise for building lower body strength, essential for trekking. They target the quadriceps, hamstrings, glutes, and calves. Solid quadriceps and glutes provide power for ascending and tackling uphill climbs, while vital hamstrings aid stability during descents. This is particularly helpful in navigating uneven terrain during trekking.
How to perform Squats Exercises:
- Stand with feet shoulder-width apart, toes pointing slightly outward.
- Lower your body by bending your knees and hips, keeping your back straight.
- Lower until your thighs are parallel to the ground or as low as comfortable.
- Push through your heels to return to the starting position.
b. Lunges
Lunges target the quadriceps, hamstrings, glutes, and calves. They improve lower body strength, balance, and stability, crucial for maintaining control on rocky trails and steep slopes. Additionally, they enhance flexibility, reducing the risk of injury while trekking.
How to Perform Lunge Exercises:
- Stand with feet hip-width apart, hands on hips or sides.
- Take a step forward with one foot, lowering your body until both knees are bent at 90-degree angles.
- Push through the heel of your front foot to return to the starting position.
- Repeat on the other side, alternating legs.
2. Upper Body Exercises
Upper body exercises such as push-ups and pull-ups effectively strengthen the upper body, especially the chest and shoulders, which are essential for carrying a backpack during treks.
a. Push-Ups
Targets: Chest, shoulders, triceps, and core.
Benefits for Trekking: Push-ups are an effective exercise to strengthen the upper body, especially the chest and shoulders, essential for carrying a backpack during treks. Improved upper body strength will also help maintain posture and stability while traversing challenging terrain.
How to Perform Push-Ups Exercises:
- Start in a plank position with hands shoulder-width apart and body in a straight line from head to heels.
- Lower your body by bending your elbows until your chest nearly touches the ground.
- Push through your palms to return to the starting position.
- Keep your core engaged throughout the movement.
b. Pull-Ups/Bodyweight Rows:
Targeting the back, biceps, and shoulders can significantly benefit trekking. You can strengthen these muscle groups by performing pull-ups or bodyweight rows and improve your posture and balance while carrying a backpack. Additionally, more muscular back muscles can help reduce the risk of back strain and fatigue during long treks, making your journey safer and more comfortable.
3. Core Exercises
Core exercises like planks and Russian twists can help strengthen the core muscles, which are crucial for maintaining stability and balance while trekking on uneven terrain.
a. Planks
Targets: Abdominals, obliques, and lower back.
Benefits for Trekking: Planks are an effective exercise that helps strengthen the core muscles. These muscles are crucial for maintaining stability and balance while trekking on uneven terrain. A strong core also helps improve posture, reducing the risk of back pain and fatigue during extended hikes.
How to Perform Planks Exercises:
- Start in a plank position with elbows directly under shoulders and body in a straight line from head to heels.
- Engage your core and hold the position, avoiding sagging or arching the back.
- Keep breathing steadily and hold for the desired duration.
b. Russian Twists
Targets: Obliques, abdominals, and lower back.
Benefits for Trekking: Russian twists engage the core muscles, particularly the obliques, improving rotational stability and balance. Enhanced core strength helps prevent injuries and improves overall performance during trekking.
How to Perform Russian Twist Exercises:
- Sit on the ground with knees bent and feet flat, leaning back slightly to engage the core.
- Clasp hands together and twist the torso to one side, bringing the hands towards the ground beside the hip.
- Return to the centre, then twist to the other side.
- Continue alternating sides for the desired number of repetitions.
4. Full Body/Cardiovascular Exercises
Full-body/cardiovascular exercises like burpees and mountain climbers are excellent for improving cardiovascular endurance, strength, and agility.
a.Burpees
Burpees are an excellent full-body exercise that targets your legs, chest, arms, and core. This exercise dramatically benefits trekking enthusiasts, improving cardiovascular endurance, strength, and agility. Regularly incorporating burpees into your workout routine can enhance your overall fitness level, which can help you endure long hikes and rugged terrains with ease.
How to Perform Burpees Exercises:
- Start in a standing position.
- Squat down and place hands on the ground.
- Jump feet back into a plank position.
- Perform a push-up.
- Jump feet back to the squat position.
- Explosively jump up into the air, reaching overhead.
- Land softly and repeat the sequence.
b. Mountain Climbers
Mountain climbers target the core, shoulders, chest, and legs. This dynamic, full-body exercise can significantly improve cardiovascular endurance and agility. It is an excellent functional workout for trekking preparation as it engages both the upper and lower body muscles while strengthening the core muscles.
How to Perform Mountain Climbers Exercises:
- Start in a plank position with hands shoulder-width apart and body in a straight line from head to heels.
- Drive one knee towards the chest, then quickly switch legs, alternating in a running motion.
- Keep the core engaged and the hips stable throughout the movement.
- Continue at a moderate to fast pace for the desired duration.
Incorporating bodyweight exercises into your training routine can help you build strength and endurance and prepare your body for the physical demands of trekking. Consistency and proper form are crucial to maximizing the benefits of these exercises and ensuring a safe and enjoyable trekking experience. Engaging your core muscles, including obliques, abdominals, and lower back, with Russian twists can improve your rotational stability and balance, preventing injuries and enhancing overall performance during trekking.
When incorporating strength training exercises into your workout routine, it’s essential to maintain proper form and technique to avoid injury. Start with lighter weights and gradually increase the intensity as you progress, focusing on compound exercises targeting multiple muscle groups simultaneously. Some examples of practical strength training exercises for trekking include squats, lunges, deadlifts, and pull-ups.
Remember to give your muscles time to recover between workouts, and remember to stretch before and after your workouts to prevent injury and improve flexibility. Combining strength training with jogging and proper stretching allows you to take your fitness to the next level and confidently tackle even the most challenging treks.
Our Trekkers Reviews And Expreinces
Food Provided by Us During Trek
We provide only Indian vegetarian food, and your meal will mainly consist of Indian bread, vegetables, lentils, rice, and a delicious dessert. During your trek, we will serve three meals a day, including breakfast, lunch, and dinner. You will also be served tea, snacks, and lip-smacking soup in the evening before dinner. If it is a long day of trekking, you will be given a packed snack.
After extensive research on the trekkers’ nutritional requirements, we prepare the menu. Before putting all the meals together, we also consider the altitude and the weather.
The meal we serve during the trek is perfectly balanced with calories, carbohydrates, vitamins, protein, fibre, and minerals. You need to know that all our cooks have great expertise in cooking and have undergone thorough training. So, get ready to enjoy delectable and lip-smacking dishes during your trek. You will be served with lemon tea in the tent to start your day with a refreshed feeling. Before leaving the campsite for trekking, you will be given a hot finger-licking breakfast like upma, Aallu Prantha, Besan Chilla, Poha, Daliya, Corn flakes, and Maggie, along with tea or coffee.
If your trek is longer, we also offer some fresh local fruits such as apples and healthy drinks like Frootie or Maaza. In the afternoon, you will be served a simple & healthy lunch, while at around 04:00 pm, you will be given tea and a light evening breakfast. After you reach your campsite at night, you will be served a hot and delightful dinner.
After reading this, you must have understood the food we provided on the trek; you don’t need to worry about food. Many trekkers repeatedly trek with us because of the food we provide. Thus, we will give you unforgettable experiences.
Safety During Markha Valley Trek
Trekking with us for the Markha Valley Trek is entirely safe because we have a team of trek leaders qualified in Wilderness first-aid and complete information about the high-altitude glitches. During the trek, we carry a full first-aid kit that contains all the essential medicines. Before trekking with us, you must ensure that you are medically fit for the trek; for us, your medical fitness is more important than anything else.
Right from our establishment, we at Trekup India have been continuously introducing new safety practices into Indian trekking to ensure the safety of voyagers. Trekup India introduced microspikes and made emergency bottled oxygen mandatory for all treks. Our trek leaders take your daily Pulse oximeter reading. We at Trekup India introduced the radio walkie-talkie as a safety communication device.
How can we ensure that your trek is safe with us?
We have noticed that most trek-organizing organizations do not follow these systems, but with time, they are following us; several competing companies are adopting these practices and organizing great, safe treks.
We ensure complete technical safety in the mountain. Our company has a vast team of more than 100 guides and trek leaders who serve on Himalayan treks. One of the best things about our team is that all the members are trained professionally by the Nehru Institute of Mountaineering, Indian Mountaineering Foundation Delhi, and Hanifle Center Outdoor Education Mussoorie.
Explore our New Safety Protocols
To ensure a perfect Trek, we have introduced some new safety checks to ensure excellent safety for our trekkers.
Our On-trek safety checks include:
- Daily oxygen saturation, along with pulse readings
- Stretchers team appointed on every trek
- Radios
- Trained mountain staff and complete safety
- Additional oxygen cylinders
- Special medical kit for high-altitude treks
- Microspikes on all types of snow treks
- Experienced Trek leaders, as well as safety
- Technical team on all snowy slopes
For Us, Your Safety Is the Top Priority
At Trekup India, you will find a team with local knowledge and fluency in English and Hindi. This helps ensure that you have a fantastic trek. Not only this, but we also pay attention to your health and safety because this is something we cannot ignore. All the team leaders involved in trekking have already undergone several professional courses in first aid, portable altitude chamber training, CPR, environmental awareness training, and advanced wilderness emergency medicine.
We also carry a complete first aid medical kit on every trek and trip we organize. Apart from the medical kit, we take a portable altitude chamber (if needed) and medical oxygen for all high-altitude treks. Our company has significant expertise in organizing all sorts of group adventure holidays for family groups, school and college groups, and friend groups. We have many travel options that suit different fitness levels and travelling styles.
Regardless of the group size, we value each and every member of our trekking groups. Our commitment to personal attention ensures that your needs and safety are always our top priority.
Who we are?
Trekup India has been a stalwart in the Adventure Tourism industry for 30 years. Since our inception, we have been dedicated to providing top-notch treks, voyages, trekking programs, and high-altitude expeditions. Our extensive experience is a testament to our commitment to your adventure and safety.
We organize treks in Uttarakhand, Kashmir, Sikkim, and Himachal while being part of the trekking community; we feature more than 75 documented Himalayan treks. In addition to other outdoor activities, our company also organizes trips for schools, colleges, and families.
Therefore, we maintain the quality of services offered to our valuable customers.
Must Read These Information Of Markha Valley Trek
Why You Should Do Markha Valley Trekk?
When you think of Markha Valley Trek, Wilderness Mountain comes to mind. The trail takes you through barren mountains with unique sights. Along the way, you’ll pass through traditional Tibetan villages like Kaya and Skiu, where you can experience the traditional culture of the Tibetan people and see how they make mud and stone huts. Markha Valley is like a hamlet in the middle of barren and dry mountains, surrounded by greenery. Take the chance to visit Leh Palace while in Leh. You may have seen photographs of this building-like structure overlooking the town. As you trek through Markha Valley, you’ll also see Kang Yatse Hill, a mesmerizing throne-shaped hill in Hemis National Park.
Best time to doMarkha Valley Trek
The best time to do this trek is in June and September, the summer season in Ladakh. The weather remains pleasant throughout the trek as the temperature does not rise too high during the day or too low at night. July and August are the most suitable time for trekking because, in these months, Manali – Leh and Srinagar – Leh highways are open to private vehicles.
