Some holidays don't feel like other holidays. Trekking — from the Dutch trekken, to march — is lived one foot in front of the other, sometimes for hours on end, a pack on your shoulders, a night in a guesthouse or under canvas. The operator Atalante has made this its speciality. From Morocco to Nepal, from Jordan to Kilimanjaro, the same question comes up before every departure — and it concerns your body.

Walking is prevention, even when nobody calls it that

What we know: regular moderate physical activity matters, and walking over undulating ground counts towards it. It supports the heart, the muscles of the legs and your balance — three useful resources when the path climbs for hours.

What we don't know yet: it is hard to predict exactly how your body will respond at 4,000 metres. Good fitness reduces some risk factors; it does not remove them.

In practice, remember this: a trek is won in the preparation, not in improvisation.

A lone walker crossing the sand dunes of a desert, seen from behind
Walking, a form of prevention that doesn't always announce itself

Altitude, heat and ascent: three strains that add up

Ascent first. Climbing with a pack on your back loads tendons and joints more than a flat walk does.

Altitude next. Acute mountain sickness can affect anyone, seasoned walkers included. Headache, nausea, broken sleep: if the signs worsen, the safe response is to go down. Not for comfort, but for safety.

Heat last, and the hydration it demands. In desert heat you can lose a great deal of fluid through sweat without realising it.

A caravan of camels crossing a desert plain
In desert heat, keeping water within reach becomes second nature

Six weeks before you set off

Nothing here calls for competitive training. As a practical routine rather than a medical prescription, consistency is what counts:

  • aim for three walks a week, building from about 45 minutes towards two hours;
  • some ascent in the mix: stairs, hills, then a progressively heavier pack;
  • boots broken in weeks ahead of time, never the night before the flight.

Put one appointment in the diary as well: a travel-health consultation. In practice, many travel-health centres advise starting several weeks ahead. Vaccinations, malaria prevention depending on the region, an up-to-date record — that's monitoring, not paperwork. It is also worth reading the FCDO's travel advice for your destination.

A trek can carry its share of uncertainty: fatigue, a sprain, disturbed sleep at altitude. Plan ahead with your GP or a sports physician, particularly if you have a history of heart, respiratory or joint problems. Once you are out there, access to medical care may be limited, so discuss warning signs before you go.

A group of walkers moving in single file along a ridge path
Regular walks and some hills, and the body finds its rhythm

What travelling with Atalante changes

On the health side, supervision matters: an experienced guide can spot when someone should turn back.

A mountain guide accompanying a group of walkers

Budget

Indicative prices from Atalante, per week and depending on the package, are quoted in euros; check what is included, as flights may be extra:

  • Morocco (Toubkal, desert): around €700 to €1,400 a week;
  • Jordan: around €1,200 to €2,000;
  • Nepal: around €1,500 to €3,000;
  • Kilimanjaro: around €2,500 to €4,500.

These figures vary with duration, group size, standard of accommodation and air travel. Sterling equivalents move with the exchange rate, so treat them as a guide rather than a quote.

For kit — boots, pack, poles and technical layers — set a budget before you shop, as spending varies widely with brand and specification. It is a spend that pays back over several seasons, so think of it as a lasting investment rather than a one-off purchase. Where possible, choose kit that can be repaired: resoleable boots, Bluesign-certified textiles, RDS-certified down (feather from audited supply chains). Second-hand — resale platforms, charity shops, brand take-back schemes — is often a sensible choice. If you buy new from a large sports retailer, look at the composition and the guarantee: that is the compromise to make with your eyes open.