New Delhi: The Kailash Mansarovar Yatra is one of the most significant and sacred pilgrimages held each year. However, it was paused by China during the COVID-19 pandemic and has now been resumed after five years, following mutual discussions between China and India on 27 January 2025. The Yatra is both a spiritually profound and physically demanding journey.
To undertake this pilgrimage, one must pass a physical and medical test to ensure they are fit for the journey. Since the route passes through one of the world’s most challenging terrains and involves extensive walking at high altitudes, proper preparation is essential. Following a structured fitness plan can help build the necessary stamina and resilience for the trek.
Fitness Plan for Kailash Mansarovar Yatra 2025
Preparing for the Kailash Mansarovar pilgrimage requires optimal fitness and adherence to medical test guidelines, which assess cardiovascular health, lung capacity, blood pressure, and overall stamina. Here’s a three-month fitness plan by Nutritionist Ruchita Batra to help you clear the test and trek confidently.
Month 1: Building a Strong Foundation
Focus on improving overall stamina and strength. Start with 20–30 minutes of brisk walking or jogging daily, gradually increasing to 45 minutes. Incorporate basic strength exercises like squats, push-ups, and planks (two sets of 15 reps each). Breathing exercises will help enhance lung capacity, so practice deep breathing techniques. Stretching daily is also important for flexibility—include yoga poses like the Warrior Pose and Bhujangasana.
Month 2: Endurance and Lung Capacity
Increase your walking duration to one hour, preferably on uneven terrains while carrying a weighted backpack (5–6 kg). Add interval training (cycling or running) for 20–30 minutes, twice a week. Continue strength training with lunges, step-ups, and lightweight deadlifts, while focusing on breathing techniques like Anulom Vilom and Bhastrika. Also, practice breath-holding exercises to simulate high-altitude conditions.
Month 3: High-Altitude Preparation
Start hiking with elevation gain and gradually increase your backpack weight to build stamina. Focus on long walks (2–3 hours per week) and high-intensity workouts. Maintain a balanced diet, stay hydrated, and prioritise rest to ensure your body recovers and adapts to the physical demands of the Yatra.
Diet Plan to Support Fitness for the Yatra
Ruchita also suggests following a structured diet plan to maintain an ideal weight and energy levels, ensuring you stay fit and prepared for the Yatra this summer.
“Fuel your body with slow-digesting carbohydrates (such as oats, sourdough, and rice) and lean proteins (chicken, fish, tofu) to build endurance and strength. Include iron-rich foods like spinach and beetroot to enhance oxygen levels, paired with vitamin C sources (lemons, oranges) for better absorption. Snack on nuts, seeds, and fruits for sustained energy. Stay hydrated by drinking 3–4 litres of water daily, and avoid alcohol or excessive caffeine. For recovery, have warm turmeric milk or herbal tea before bed.”
By following these fitness and nutrition tips, you can confidently clear the physical test and embark on the Kailash Mansarovar Yatra in 2025. Enjoy the journey and embrace the spiritual and physical transformation that comes with it!
Kailash Mansarovar Yatra 2025 Full Coverage
| Yatra resumes in 2025 | |
| Are you eligible? | |
| How to apply? | |
| Digital tools for planning | |
| India-China Yatra coordination | |
| Indian soil darshan in 2025? | |
| Are you fit for the Yatra? |
Kailash Mansarovar Yatra is set to resume after 5 years! Follow this 3-month fitness and diet plan to pass the medical test and prepare for the high-altitude trek. Fitness Lifestyle News -Fashion Trends, Beauty Tips, Celebrity Party News, Relationship advice, Travel and Food Tips
