Rwanda Fitness and Trekking Preparation: Getting Ready for Gorillas, Golden Monkeys and Nyungwe

Most visitors to Rwanda do not need to be athletes. A gorilla trek may take anything from under an hour to several hours of walking, and the terrain is hilly, wet and sometimes overgrown.

This guide explains how to prepare for gorilla trekking, golden monkey tracking, Nyungwe trails and the Karisoke hike, and how to choose the right level of effort.

This guide is part of our Uganda facts and travel information guide. When you are ready to plan, see our Uganda safari packages or the Ameera Africa Safaris Uganda tours homepage.

What the Terrain Is Like

Volcanoes National Park lies on steep volcanic slopes covered with farmland, bamboo and montane forest. Paths are often muddy, with stinging nettles and slippery roots, and trails can follow gorillas rather than defined tracks. Walking is slow, with frequent stops. Nyungwe offers forest trails of varied difficulty, and the canopy walk involves a suspended walkway. See Volcanoes National Park and Nyungwe trails to understand the settings.

Assessing Your Fitness Honestly

If you can walk uphill for a couple of hours and manage stairs without distress, you are likely fine for most treks. Those with heart, joint or breathing concerns should consult a doctor before booking. Be honest with your operator, because park staff match groups to ability: some gorilla families are usually found nearer the edge, others farther away. Read gorilla families and trekking groups and senior and accessible travel.

Training Before You Go

Begin several weeks ahead with regular walks, increasing duration, and add hills, stairs or a stair machine. Wear the boots you plan to use so that they are broken in. Strengthen legs and core with simple exercises, and practise walking with a small pack. Do not overdo it just before departure. Our gorilla trekking fitness guide adds more ideas.

Altitude and Health

The volcanoes sit at significant altitude, and some people notice breathlessness or headaches. Stay hydrated, walk steadily and tell your guide if you feel unwell. Spend your first night at a moderate altitude if possible. Check medical advice and vaccinations in the Rwanda health guide and East Africa health. Carry any personal medication in your day bag.

Porters, Walking Sticks and Support

Hiring a porter helps with bags and with steep, slippery sections, and the fee supports local households. Walking sticks are often available at the start. Do not hesitate to ask for a hand; porters and guides are experienced in helping trekkers of all levels. Take your time, and remember that the one hour with the gorillas begins only when you reach them.

Gear for the Trail

Bring sturdy waterproof hiking boots, gaiters if you have them, long trousers, a long-sleeved shirt, waterproof jacket, gloves for grabbing vegetation, a hat and a small day pack. Water, snacks and a camera in a dry bag are useful. See packing list and photography tips.

Other Treks to Consider

Golden monkey tracking is generally gentler than gorilla trekking, while the Karisoke hike to the Dian Fossey grave is longer. Compare options in golden monkey tracking and Dian Fossey grave and Karisoke hike. Use a typical trek day to picture the schedule.

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Related Tours, Guides and Resources

• Ameera Africa Safaris homepage: Uganda safaris, tours and holidays
• Uganda safari packages
• Uganda travel guide
• How to book a Uganda safari
• Plan your safari with our team