Trek Grade
Moderate to Difficult
Highest Altitude
13780 ft
Base Camp
Munsyari
Best Time
May, June & Sept, Oct
Nanda Devi Base Camp
Nanda Devi Peak falls in Uttarakhand’s three districts: Pithoragarh, Chamoli, and Bageshwar. This is the second-highest peak in India after Kangchenjunga and the 23rd-highest worldwide. The trek would be to Nanda Devi Base Camp at 13,780 feet. The trek is a difficult level trek, requiring prior trekking experience. This trek is in Nanda Devi National Park, declared a World Heritage Site by UNESCO. On this trek, you will also see many massive Himalayan peaks like Nanda Devi Peak. This trek would give you a glimpse of the life lived by the Himalayan people at such an altitude with limited resources. The peaks also visible on this trek are Nanda Kot, Mount Chnaguch, Sahalang Dhura, Nanda Bhanar, and Nanda Lapak, with many other mountains. On this trek, you will stay at locations like Ghangharia, Martoli, Bogudiar, Rargari, Raikot, Munsiyari, and Pachu Glacier, which provide scenic views and a fantastic experience.
Trek Cost
- Stay will be on a twin-sharing basis in tents
- + 280 Trek Insurance (Mandatory)
Fix Diparture Dates
Nanda Devi Base Camp Trek Videos
Videos by experts watch these videos to prepare well for a Successful Tre
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 Nanda Devi Base Camp
Day 1: Arrive at Kathgodam and then by Road to Kausani
- Stay – Overnight stay at the hotel.
- Meal – Dinner
- Distance – Kathgodam to Kausani (134 km)
- Time Taken – Kathgodam to Kausani (approx. 5 hrs)
- Altitude – Kathgodam (1483 ft / 554 mtr), Kausani (6200 ft / 1890 mtr)
- Altitude Difference – 4717 ft / 1336 mtr
- Trek Grade – By Road
On the first day of our stay, we would arrive from our respective places in Kathgodam, and we could arrive one day in advance at our own expense. Then afterwards, we would be met by the Trekup India representative driving us from Kathgodam to Kausani. We would drive through massive Himalayan peaks, giving a panoramic view. On this route, you will see the lush green forest on the hill and vast yellow fields, and then soon, you will reach Kausani, where you will be spending the night.
Day 2: Kausani to Munsyari by Road
- Stay – Overnight stay at the hotel.
- Meal – Breakfast, Lunch and Dinner
- Distance – 163 km
- Time Taken – approx. 6 hrs
- Altitude – Kausani (6200 ft / 1890 mtr), Munsyari (7200 ft / 2200 mtr)
- Altitude Difference – 1000 ft / 310 mtr
- Trek Grade – By Road
We will wake up early in the morning and prepare for the day. Today’s journey will be by road again and travelling through the Chirpine forest. The mountain route will be scenic, with vegetation and a snake-like curving road. You will pass through various villages with stone-stacked walls and old stone roofs. After travelling for almost 6 hours through the winding and picturesque road, we would finally reach Munsyari, where we would sleep for the night.
Day 3: Munsyari to Chilamdhar by Road and Chilamdhar to Lilam by Trek
- Stay – Overnight stay at the campsite.
- Meal – Breakfast, Lunch and Dinner
- Distance – Munsyari to Chilamdhar by Road (8 km), Chilamdhar to Lilam by Trek (4 km)
- Time Taken – Munsyari to Chilamdhar by Road (approx. 40 min), Chilamdhar to Lilam by Trek (approx. 3 hrs)
- Altitude – Munsyari (7200 ft / 2200 mtr), Lilam (6070 ft / 1850 mtr)
- Altitude Difference – 1130 ft / 350 mtr
- Trek Grade – Gradual to Moderate
It is going to be a trek by both vehicle and foot today. The fascination with mountains on this trip will fuel you. We would drive through the hills for 40 minutes to reach Chilamdhar and then a 20-minute walk mostly downhill; after crossing Jimigad Bridge, we will then be walking on the motorable road that leads to Gauri Ganga Village. From the village, we would walk for almost 2 hours until we reached the Lilam / Pundeo village. In the evening, Trekup India’s high-altitude chef prepares a delicious dinner at the campsite, our rest stop for the day.
Day 4: Lilam to Bogdiyar by Trek
- Stay – Overnight stay at the campsite.
- Meal – Breakfast, Lunch and Dinner
- Distance – 16 km
- Time Taken – approx. 8 hrs
- Altitude – Lilam (6070 ft / 1850 mtr), Bogdiyar (8038 ft / 2450 mtr)
- Altitude Difference – 1968 ft / 600 mtr
- Trek Grade – Gradual to Moderate
Our morning will begin with the picturesque sight of sunrays outlining the mountains and then falling on the campsite. We will also pass through a natural tunnel called Rilgari on this trek. We will begin our trek from Lilam, a long gorge, and climb uphill until we pass Mainsing Pass. From Mainsing Pass onwards, we will descend through dense and semi-tropical conifer forests. Then, we would pass through a forest section where Gori Ganga and Ralam meet. Also, we caught sight of some bamboo bushes, and after walking for a few hours, we would reach a stream which we would cross by the Rargari bridge. On the trail, there would come a section where we would see River Poting and Gori Ganga meeting. Now again, the trail would be uphill along the gorge, and within a few minutes, we could reach our campsite at Bogdiyar. Bogdiyar has beautiful meadows where we would be seeing sheep and goats grazing.
Day 5: Bogdiyar to Rilkote by Trek
- Stay – Overnight stay at the campsite.
- Meal – Breakfast, Lunch and Dinner
- Distance – 16 km
- Time Taken – approx. 6 hrs
- Altitude – Bogdiyar (8038 ft / 2450 mtr), Rilkote (10,499 ft / 3200 mtr)
- Altitude Difference – 2461 ft / 750 mtr
- Trek Grade – Gradual to Moderate
We would begin our morning with a healthy and delicious breakfast prepared by Trekup India Chief. After we had had our breakfast, we would begin our trek by walking through the scenic gorge. The trek would be uphill, and we would be walking through a narrow gorge where we would see many waterfalls. After crossing the Rilkote checkpoint, we would reach the campsite, where we would stop for the day. Railkot is a village that lies above the Alalnanda River; there are a lot of ruins around the village which we could explore.
Day 6: Rilkote to Ganghar by Trek
- Stay – Overnight stay at the campsite.
- Meal – Breakfast, Lunch and Dinner
- Distance – 13 km
- Time Taken – approx. 7 hrs
- Altitude – Rilkote (10,499 ft / 3200 mtr), Ganghar (10,827 ft / 3300 mtr)
- Altitude Difference – 328 ft / 100 mtr
- Trek Grade – Gradual to Moderate
When we woke up in the morning, we would be enthralled by the fresh air of the hills. On the trek today, we would be traversing through Burfu and the less populated village of Martoli, where we would also be seeing Martoli Peak along with Burfu Peak. We would then continue walking through the barren and less rainfall area of Gauri Ganga Valley. At ancient Ganghar village, we would be walking through lush green grasslands. Then, we would soon reach our campsite in Ganghar with the Gauri Ganga River flowing at the side and Pachhu Valley at the top. From here, we would start seeing Nanda Devi and Milam Village on the north side.
Day 7: Ganghar to Nanda Devi Base Camp by Trek
- Stay – Overnight stay at the campsite.
- Meal – Breakfast, Lunch and Dinner
- Distance – 7 km
- Time Taken – approx. 3 hrs
- Altitude – Ganghar (10,827 ft / 3300 mtr), Nanda Devi Base Camp (12,795 ft / 3900 mtr)
- Altitude Difference – 1968 ft / 600 mtr
- Trek Grade – Moderate to Difficult
This is the primary day of your trek, where you will be doing the main climb to Nanda Devi Base Camp. As we begin our trek, we will pass through a trail that leads through rhododendron, birch and juniper forests. The trail is dotted with white and pink exotic flowers, making the trek magnificent. After a steep ascend, we would first reach Panchu Glacier, where we could spend some time and enjoy the view. Then, we would walk for a few hours and cross lush alpine meadows, after which lies Nanda Devi Base camp, where we would admire the Nanda Devi peak.
Day 8: Nanda Devi Base Camp to Martoli by Trek
- Stay – Overnight stay at the campsite.
- Meal – Breakfast, Lunch and Dinner
- Distance – 12 km
- Time Taken – approx. 5 hrs
- Altitude – Nanda Devi Base Camp (12,795 ft / 3900 mtr), Martoli (10,991 ft / 3350 mtr)
- Altitude Difference – 1804 ft / 550 mtr
- Trek Grade – Gradual to Moderate
This day marks your return journey, and you will walk from Nanda Devi Base Camp to Martoli. From Martoli Village, we could enjoy panoramic views of Mount Nanda Devi East, Nanda Devi, Nanda Kot, Trishul, etc. We would be camping near the grasslands with the famous Goddess Nanda Devi temple nearby. You would be spellbound in the village with rustic houses with exquisite wooden carvings.
Day 9: Martoli to Bogdiyar by Trek
- Stay – Overnight stay at the campsite.
- Meal – Breakfast, Lunch and Dinner
- Distance – 18 km
- Time Taken – approx. 10 hrs
- Altitude – Martoli (10,991 ft / 3350 mtr), Bogdiyar (8038 ft / 2450 mtr)
- Altitude Difference – 2953 ft / 900 mtr
- Trek Grade – Gradual
Today’s trek will be downhill, with river Gauri Ganga flowing at the side; we will be crossing Rilkote. This is a long trek through the dense forest and spread-out green meadows, after which we would finally reach our campsite at Bogdiyar. Then, have a hearty dinner and sleep under the stars.
Day 10: Bogdiyar to Lilam by Trek
- Stay – Overnight stay at the campsite.
- Meal – Breakfast, Lunch and Dinner
- Distance – 16 km
- Time Taken – approx. 8 hrs
- Altitude – Bogdiyar (8038 ft / 2450 mtr), Lilam (6070 ft / 1850 mtr)
- Altitude Difference – 1968 ft / 600 mtr
- Trek Grade – Gradual
The trek route would be the same. We would begin by waking up early and getting ready for the trek. We would begin with an easy walk with an uphill climb for 3 hours, where we would be passing through dense rainforest and bamboo bushes. We would see the same vistas we saw while arriving, and soon, we would reach campsite Lilam.
Day 11: Lilam to Munsyari by Trek and Munsyari to Chaukori by Road
- Stay – Overnight stay at the campsite.
- Meal – Breakfast, Lunch and Dinner
- Distance – Lilam to Munsyari by Trek (5 km), Munsyari to Chaukori by Road (95 km)
- Time Taken – Lilam to Munsyari by Trek (approx. 3 hrs), Munsyari to Chaukori by Road (approx. 4 hrs)
- Altitude – Lilam (6070 ft / 1850 mtr), Munsyari (7200 ft / 2200 mtr), Chaukori (6590 ft / 2010 mtr)
- Altitude Difference – Lilam to Munsyari (1130 ft / 350 mtr), Munsyari to Chaukori (610 ft / 190 mtr)
- Trek Grade – Gradual
Today marks the last day of the trek, where we will walk halfway and then do the rest by driving. The trail would be steep and uphill, but soon, the stone-paved village trek comes up, and in no time, you enter the main road of Munsyari Village.
Day 12: Chaukori to Kathgodam by Road
- Stay – Overnight stay at the campsite.
- Meal – Breakfast
- Distance – 190 km
- Time Taken – approx. 5 hrs
- Altitude – Chaukori (6590 ft / 2010 mtr), Kathgodam (1483 ft / 554 mtr),
- Altitude Difference – 5107 ft / 1456 mtr
- Trek Grade – By Road
On the last day of your journey, you will be driving through scenic panoramas of the Kumaon hills for the last time. Our travel will begin in Chaukori and end in Kathgodam, where the Trekup India team will bid us farewell. From their own, we would begin our travel back home; we could also travel or explore other places from Kathgodam, which is on us. We will be returning some of the beautiful memories of the enchanting trek with you back home.
Nanda Devi Base Camp Trek Route Map
We’ve prepared a comprehensive Trek Route Map for your upcoming adventure to Nanda Devi Base Camp 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.
Nanda Devi Base Camp 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 Nanda Devi Base Camp Trek chart is beneficial for both casual and experienced Trekkers, helping them make the most out of their Trek experience.
Trek Cost Inclusions
- Stay: 10 Nights tented accommodation at respective campsites of Trekup India on a sharing basis and 2 days in a hotel.
- Meals: Trekup India provided cooked meals during the trek, starting with Dinner on Day 01 to Breakfast on day 12 (Meals are simple, nutritious, and vegetarian and non-repeated meals)
- Transport: Kathgodam to Kausani, Kausani to Munsyari, Munsyari to Chilamdhar, Munsyari to Chaukori, Chaukori to Kathgodam 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 Nanda Devi Base Camp Trek
Nanda Devi Base Camp 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 Kathgodam
By Air: Pant Nagar Airport is the nearest airport to Kathgodam by flight, located almost 34.4 km from the city. You can find regular flights from Delhi to Pant Nagar. However, if you plan to reach Kathgodam by flight, it is better to come one day in advance.
By Train: If you want to reach Kathgodam from Delhi by train, many trains go at different times and are also quite convenient. With the train, it is an overnight journey. You Could catch a train from Kathgodam Railway Station to Delhi also.
By Bus: From Delhi, you can find a regular bus service to Kathgodam. ISBT Kashmere Gate is the central bus station in Delhi, from where you will find both AC and non-AC buses for Kathgodam. However, taking government buses from Kashmere Gate ISBT is always better. The bus will drop you at the Kathgodam Bus Stand, and then the Trekup India Team will pick you up from the Bus Stand. You can also catch a bus from Ramnagar towards Delhi.
Fitness Required & Preparation Guide For Nanda Devi Base Camp Trek
If you’re preparing for a Nanda Devi Base Camp 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 Nanda Devi Base Camp 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 Nanda Devi Base Camp Trek
Trekking with us for the Nanda Devi Base Camp 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 Nanda Devi Base Camp Trek
Why You Should Do Nanda Devi Base Camp Trek?
1. Come close to the 2nd highest peak in India and the 23rd highest in the world.
Nanda Devi Peak, standing tall with snow blanketing over it, is a must-have climbing adventure the trekker should have. You get close to the highest peak on the list, whether in the country or worldwide.
2. See the Alluring Peaks of the Himalayan region along with Nanda Devi Peak.
The peaks that add to the natural vistas of this trek are Nanda Kot, Mount Chnaguch, Sahalang Dhura, Nanda Bhanar and Nanda Lapak, with many other peaks.
3. Visit Munsiyari and Burphu villages with scenic landscapes and the Johari tribe famous for herbs and woollen shawls.
Munsiyari and Burphu villages have untouched scenery like green meadows, stone-stacked houses, waterfalls, and the famous Johari tribe’s ayurvedic herbs and woollen shawls.
4. Nanda Devi National Park, also known as Nanda Devi Sanctuary, has unique flora and fauna.
Among the plantations in the park are pine, rhododendrons, fir, and juniper, along with some endangered animal species like snow leopards, brown bears, Himalayan black bears, and Lingus.
5. The key highlight of the trek would be the Milam Glacier.
A notable feature of the Glacier is the Gori Ganga’s flow; you can also see mountains such as Hardeol, Rishi Parvat, and Mt. Trishul.
Best time to do Nanda Devi Base Camp Trek
The Best time to do the Nanda Devi Base Camp Trek is between May, June and September October. As the monsoon approaches, the area receives light rain, which does not make it too cold or rainy. The weather remains pleasant in the summer, which makes it the perfect time to visit.
Day Wise Detailed Itinerary of Nanda Devi Base Camp Trek
