Kilimanjaro Preparation
Pre-Climb Medical Check-Up
Every would-be Mount Kilimanjaro climber should see a doctor before setting out. Raise the subject of high-altitude trekking directly, given your age, fitness level and general health. Find out whether any existing medical condition could cause trouble on the mountain, whether any of your medications could interfere with your acclimatization, and whether Diamox can safely be taken alongside what you already use.
It's best to sort all of this out before you book your trek, not after!
Spinal problems, circulation issues, diabetes, hypoglycemia, intestinal or kidney trouble, asthma, high or low blood pressure, head injuries, heart conditions, cancer, seizure disorders, blood diseases, dislocations, hernias and sprains can all make a Kilimanjaro climb risky, or rule it out altogether. Talk to your doctor about any condition you already have; this is essential.
Kilimanjaro's minimum age is 10. There's no upper limit, but keep in mind that the trek is physically demanding, so climbers younger than 18 or older than 60 should check with a doctor about whether the climb is right for them. A resting heart rate under 100 beats per minute is required to attempt the mountain; if yours is higher, you'll need a doctor's approval first.
Training for Mount Kilimanjaro
People often call Kilimanjaro an 'easy' mountain, but don't underestimate how taxing the climb can be. Conditions here are friendlier than on many of the world's peaks, yet that doesn't make the ascent any less punishing.
It matters that you are physically and aerobically fit, and just as much that you are mentally ready for the strain as well.
No single body type or fitness level guarantees success on Kilimanjaro. We've watched marathon runners fall to altitude sickness while less athletic climbers walked all the way to the summit. Our advice is to get yourself into the best hiking shape you can. Nobody can predict exactly how a body will respond to conditions on the mountain, but you can certainly prepare to lower the odds that the cold, the physical effort or the altitude will beat you.
Put simply, the best preparation for hiking Mount Kilimanjaro is hiking. Plenty of operators push needlessly complicated training plans, yet practicing the very skills you'll use on the mountain is enough. Whenever you can, spend as much time as possible hiking hills or mountains, since that trains both your cardiovascular system and your legs for what lies ahead.
Day hikes make excellent training, and they're one of the simplest ways to build up for the climb.
No trails nearby? A stair machine at the gym can mimic the demands of the climb. No gym either? Just walk as much and as often as you can.
Begin training at least two months before your climb
Never hiked before? Start slowly, with short sessions and an empty day pack, then build up all three as your fitness grows. Remember that on Kilimanjaro you'll walk for long hours at a slow pace, rarely carrying more than 10 kilograms. It isn't a race, and your training shouldn't be one either.
Focus on gradually lengthening your hikes and adding weight to your pack instead of fretting about speed. Aim to train three days a week for at least an hour each time. If you can manage day hikes of 4 to 6 hours with moderate elevation changes and 10kgs in your day pack, you're probably ready. Keep your longest, toughest workouts for the four weeks before departure, then ease off during the final two weeks so your body can rest and rebuild its energy before the climb begins. Swimming, cycling or jogging can also supplement your hiking and boost your aerobic fitness.
