Climbing Mount Kilimanjaro is a physical undertaking, so you should prepare yourself accordingly. Being in good shape is important in many aspects. Strong, conditioned legs make it easier to walk uphill and downhill for sustained periods of time. General aerobic fitness allows the body to function efficiently with less oxygen. And a fit body is more likely to withstand the stress of consecutive days of hiking and camping. Finally, a positive mental attitude can work wonders for you when fatigue and doubts arise.

Some people don’t train much and fare very well, while others engage in a disciplined training program and succumb to the altitude in a few days. We’ve heard marathon runners tell us that climbing Kilimanjaro is the hardest thing they’ve ever done. The best advice we can give is to train adequately, and get yourself in the best possible hiking shape. The mountain is a big unknown, and you won’t know with certainty how you will react until you are there.

The exercise you need to do is to hike – period. After all, that is what you will be doing on the mountain. Ideally, you should try to hike as much as possible on hills or mountains to simulate climbing Mount Kilimanjaro. Doing day hikes is superb training. For those who do not have access to trails, the next best option is to train on stairs. You can also train very productively on a stair master machine. As a last resort, walk as much as you can, with extended walks on the weekends.

START TRAINING FOR CLIMBING KILIMANJARO  AT LEAST TWO TO THREE MONTHS BEFORE YOUR CLIMB. 

If you’ve never hiked before, you should start with shorter time intervals and a slower pace, and then gradually increase all of the above as your fitness level improves. Remember that on Mount Kilimanjaro, you will walk slowly for prolonged periods, and carry probably no more than 20 lbs/9 kg in your day pack. Therefore, in your training, it is better to increase the time interval/distance and keep a slow pace than to shorten the time interval/distance and increase the pace. Try to train three times a week, for at least one hour per session, at a minimum. If you can do day hikes for four to six hours, with moderate elevation changes (1,000 ft/305 m) while carrying a 20 lb/10 kg pack, or if you can climb stairs or use a Stairmaster for 1 to 2 hours, then you’re probably ready for the real thing.

Your longest and hardest workouts should be performed two to four weeks before your departure. For the last two weeks, you should taper off your training and in the final days, rest so that your body has time to recover before your actual climb. In addition to walking/hiking, you can also supplement your training with exercises such as running or cycling, which will increase your aerobic capacity.

It is imperative that during Kilimanjaro training, you wear the boots that you intend to climb with so that they are sufficiently broken in. Additionally, you should wear the day pack you intend to carry so your shoulders/back/hips get used to the points of contact and weight (to minimize chafing and soreness).

Lastly, physical training is just one part of getting in shape. If you have an unhealthy lifestyle, use the climb as your motivation to change. Eat more fruits and vegetables. Reduce your red meat consumption. Don’t drink or smoke. Get eight hours of sleep per night.

MORE PREPARATION FOR ALTITUDE ON THE MOUNTAIN:

Getting your body in great shape through physical training certainly helps prepare you for altitude. However, the ability to adjust quickly to the changing oxygen content is largely genetic. As the Kilimanjaro success rate  show, some people can climb Kilimanjaro in as little as 5 days, while some still fail with 10 days. It is impossible to tell how well a prospective climber may fare in oxygen deprived atmosphere until is actually in it.

High altitude training systems enable climbers to pre-acclimatize at home, drastically improving the success rate, safety and enjoyment of the climb.

Altitude training systems simulate high altitudes to induce beneficial biological adaptations in the body. Besides going to high altitude places, using a high altitude training system is only way to pre-acclimatize to high altitude before your trip

MEDICAL CHECK UP IS NEEDED!

All climbers should have a medical check prior to attempting the mountain. Ask your doctor if high altitude trekking is permissible for your age, fitness level and health condition. Ask if you have any preexisting medical conditions that can cause problems on the climb. Ask if any of your medications can affect altitude acclimatization. Ask whether Diamox can be taken with your existing prescription medicines.

If you have any medical issues that can be make climbing Kilimanjaro more dangerous for you than the average person, we need to be informed of this before you book.

The minimum age for climbing Mount Kilimanjaro is 10 years old bellow that you need some paper work to commit your self. There is no maximum age. However, the climb is strenuous and presents health risks, especially to people in high risk categories. Serious consideration should be given to anyone under the age of 18 and over the age of 60. The climbers on the extreme ends of the age spectrum should definitely consult their doctor.

THE FOLLOWING ARE THE ENTRY REQUIREMENTS TO ENTER TANZANIA

Foreigners seeking to enter the United Republic of Tanzania should be in possession of a valid passport, at least six months prior to expiration. The passport is to be presented to the Immigration Control Officer at any entry point: border station, airport, and harbor. The passport must be presented along with one of the following:

  • A valid visa
  • Resident permit
  • A pass

A visitor must also present an onward or return ticket together with proof that the visitor has sufficient funds to support himself or herself while in Tanzania.

All foreigners from non-Commonwealth countries are required to have a valid visa unless their countries have agreements with Tanzania under which the visa requirement is waived. Exemptions: Citizens of Commonwealth countries are not required to obtain visas unless they are citizens of the United Kingdom, Canada, Nigeria, or India. The visa is permission granted to a foreigner who intends to travel to Tanzania on business, for a holiday, to study or conduct research, or for other approved activities. When entering Tanzania, the visitor with a visa may then obtain from the immigration control officer, a pass or any other authority to enter the country.

Visas are issued by the following:

  • The office of the Director of Immigration Services, Dar es Salaam, and the office of the Principal Immigration Officer, Zanzibar.
  • Tanzanian representatives abroad: Visas can be obtained at Tanzanian Embassies and High Commissions, such as the Tanzania Embassy of the United States.
  • Entry points to the United Republic of Tanzania: principally Namanga, Tunduma, Sirari, Horohoro, Kigoma port, Dar es Salaam International Airport, Kilimanjaro International Airport, Zanzibar Harbour and Zanzibar Airport.

Seven Summits Kilimanjaro recommends that clients obtain their visas prior to arrival in order to expedite the immigration process at Kilimanjaro International Airport.

The cost of a Tanzanian visa upon arrival for US citizens is $100, payable in US dollars. Canadian, Australian, British, and most European passport holders can also obtain visas upon arrival at the airport. The cost of a Tanzanian visa is $50, payable in US dollars. Confirm with your embassy.

THERE IS VACCINATIONS AND IMMUNIZATION YOU MAY NEED!

Recommended Vaccinations and Preventive Medications
The following vaccines may be recommended for your travel to East Africa. Discuss your travel plans and personal health with a health-care provider to determine which vaccines you will need.

  • Hepatitis A or immune globulin (IG). Transmission of hepatitis A virus can occur through direct person-to-person contact; through exposure to contaminated water, ice, or shellfish harvested in contaminated water; or from fruits, vegetables, or other foods that are eaten uncooked and that were contaminated during harvesting or subsequent handling.
  • Hepatitis B, especially if you might be exposed to blood or body fluids (for example, health-care workers), have sexual contact with the local population, or be exposed through medical treatment. Hepatitis B vaccine is now recommended for all infants and for children ages 11-12 years who did not receive the series as infants.
  • Malaria: your risk of malaria may be high in all countries in East Africa, including cities. See your health care provider for a prescription ant malarial drug.
  • Meningococcal (meningitis) if you plan to visit countries in this region that experience epidemics of meningococcal disease during December through June.
  • Rabies, pre-exposure vaccination, if you might have extensive unprotected outdoor exposure in rural areas, such as might occur during camping, hiking, or bicycling, or engaging in certain occupational activities.
  • Typhoid vaccine. Typhoid fever can be contracted through contaminated drinking water or food, or by eating food or drinking beverages that have been handled by a person who is infected. Large outbreaks are most often related to fecal contamination of water supplies or foods sold by street vendors
  • Yellow fever, a viral disease that occurs primarily in sub-Saharan Africa and tropical South America, is transmitted to humans through the bite of infected mosquitoes. The virus is also present in Panama and Trinidad and Tobago. Yellow fever vaccination is recommended for travelers to endemic areas and may be required to cross certain international borders (For country specific requirements, see Yellow Fever Vaccine Requirements and Information on Malaria Risk and Prophylaxis, by Country.). Vaccination should be given 10 days before travel and at 10 year intervals if there is on-going risk.
  • As needed, booster doses for tetanus-diphtheria, measles, and a one-time dose of polio vaccine for adults.

Malaria
Malaria is always a serious disease and may be a deadly illness. Humans get malaria from the bite of a mosquito infected with the parasite. Your risk of malaria may be high in all countries in East Africa, including cities. All travelers to East Africa, including infants, children, and former residents of East Africa, may be at risk for malaria. Prevent this serious disease by seeing your health care provider for a prescription ant malarial drug and by protecting yourself against mosquito bites.

All travelers should take one of the following drugs:

  • atovaquone/proguanil,
  • doxycycline,
  • mefloquine, or
  • Primaquine (in special circumstances).

Yellow Fever
A certificate of yellow fever vaccination is required for entry into Tanzania when arriving from countries where yellow fever is present.

Food and Waterborne Diseases

Make sure your food and drinking water are safe. Food and waterborne diseases are the primary cause of illness in travelers. Travelers’ diarrhea can be caused by viruses, bacteria, or parasites, which are found throughout East Africa and can contaminate food or water. Infections may cause diarrhea and vomiting (E. coli, Salmonella, cholera, and parasites), fever (typhoid fever and toxoplasmosis), or liver damage (hepatitis).

IN ORDER TO STAY HEALTHY:

  • Wash your hands often with soap and water or, if hands are not visibly soiled, use a waterless, alcohol-based hand rub to remove potentially infectious materials from your skin and help prevent disease transmission.
  • In developing countries, drink only bottled or boiled water, or carbonated (bubbly) drinks in cans or bottles. Avoid tap water, fountain drinks, and ice cubes. If this is not possible, learn how to make water safer to drink.
  • Take your malaria prevention medication before, during, and after travel, as directed. (See your health care provider for a prescription.)
  • To prevent fungal and parasitic infections, keep feet clean and dry, and do not go barefoot, even on beaches.
  • Protect yourself from mosquito insect bites:
  • Wear long-sleeved shirts, long pants, and hats when outdoors.
  • If no screening or air conditioning is available: use a parathyroid-containing spray in living and sleeping areas during evening and night-time hours; sleep under bed nets, preferably insecticide-treated ones.

YOU NEED TRAVEL INSURANCE:

Travel insurance is required to participate on this trip.

Trip deposits are non-refundable and balance payments are only partially refundable. Therefore, it is prudent for you to protect your investment against trip cancellation, interruption, delays and unforeseeable expenses. Standard travel insurance provides coverage for:

  • Trip cancellation
  • Trip interruption
  • Missed connection
  • Travel delay
  • Baggage delay and personal items lost
  • Hurricane and weather
  • Employment layoff
  • Pre-existing medical conditions
  • Emergency medical
  • Medical evacuation and repatriation
  • Financial default
  • Terrorism

At a minimum, the insurance should protect you against trip cancellation and trip interruption, should you need to cancel your trip due to circumstances such as training injuries or sickness or emergencies.

For our customers residing in the USA, we recommend that you obtain Travel Guard’s Deluxe, Preferred or Essential plans, which provide coverage for high altitude trekking, trip cancellation, interruption and delay; lost stolen and damaged baggage; medical expenses and emergency medical evacuation; and luggage delay, for a low cost.

For our international customers, we recommend that you obtain travel insurance through world Nomads.

Climbers are strongly advised to obtain travel insurance immediately after booking their trip. Travel Guard insurance covers trip cancellation due to pre-existing conditions only when insurance is purchased within 15 days of booking. Clients must be able to provide proof of insurance to staff upon request.