An expedition to the end of the earth, a destination known for its harsh climate and wildlife perfectly evolved to thrive on the ice, doesn’t seem like an easy feat.
When first dreaming about exploring the White Continent, one of the first things that comes to mind is: do I need to be in great shape to go to Antarctica? Luckily, with modern expedition cruises, it doesn’t need to be a concern at all.
Most Antarctica cruises are suitable for anyone with a reasonable level of health and mobility, and with a passion for exploration. You certainly don't need to be an athlete.
There's more activity involved than on a standard cruise, and knowing what to expect will help you choose the right trip and enjoy every moment of it.
How strenuous is an Antarctica cruise?
With most of your time spent taking in the scenery from panoramic lounges, spacious decks or seated on Zodiacs, Antarctica cruises are light to moderate in activity level. The majority of the scenery here can even be viewed from the ship, watching wildlife and glaciers pass by in the icy waters below, attending talks in the onboard theatre and indulging in gourmet meals prepared by expert chefs.
The more active moments come during landings, which are catered as much as possible to the pace of passengers.
On these expeditions, what matters most isn't how many kilometres you can run, but a few practical abilities:
- Walking steadily on uneven, slippery or snowy ground
- Keeping your balance on a moving ship and a rocking Zodiac
- Climbing some stairs and stepping over a raised threshold into tenders
- Getting in and out of a small inflatable boat with assistance
- Standing in cold conditions for a period of time while you take in the scenery
If you're comfortable with a few hours of gentle walking and can manage a flight of stairs, you're likely well placed for a standard Antarctic expedition.
And if the weather is your worry, you’ll be well prepared if you pack right and wear any outdoor gear provided to you. Cruise lines, like and Quark, provide warm jackets for excursions, and most offer warm boots to wear during landings.
Life on the ship, and onboard activities
Life on board an expedition ship can be as relaxed and comfortable, or as active as you’d like. But there are a few physical considerations worth knowing about, whichever way you prefer to cruise.
Crossing the Drake Passage
Most voyages to the Antarctic Peninsula depart from Ushuaia, Argentina, and cross the Drake Passage, which takes around two days each way. Sea conditions here can range from calm (the "Drake Lake") to rolling (the "Drake Shake"). You don't necessarily need to be fit to handle it, but you do need steady balance on rocky days and a willingness to hold onto handrails as you move around the ship.
In these conditions, even the most fit can fall if not careful.
Seasickness is the most common challenge, and it, too, has nothing to do with fitness. Modern expedition ships are fitted with stabilisers, and many travellers use medication or patches. Speak to your doctor before you go if you’re prone or concerned. It can make or break your journey across the Drake.
Moving around the ship
Many expedition vessels have multiple decks, and while some have lifts, they don't always reach every level, such as the outer decks or the Zodiac boarding area in some cases. Moving between your cabin, the dining room, the lecture room and the outer viewing decks is part of daily life, so being able to manage a few flights of stairs (with a hand on the rail, especially in larger swells) is helpful.
Making the most of gym and wellness facilities
Most ships offer a small gym, and some have a sauna, hot tub or yoga sessions. These are completely optional extras, but a nice way to stay active during your sea days if you’d like. Classes can cater for all fitness types, or relaxing sessions in hot pools and saunas can soothe muscles and warm bones after chilly landings and excursions.
Exploring the frozen continent; activity level for Antarctica landings and Zodiac cruises
Excursions are where most of the physical activity happens on an Antarctic cruise. Weather and ice conditions permitting, you can expect one or two outings per day while in Antarctic waters, each typically lasting one to three hours.
Starting your journey, getting in and out of Zodiacs
Zodiacs are the sturdy inflatable boats that carry you from the ship and the shore, and zip around icebergs and alongside floes, allowing you to experience Antarctica at the water’s surface.
Boarding involves walking down a gangway to a platform at the water, then stepping into the boat with a crew member sturdily holding your forearm (known as the "sailor's grip"). It sounds more daunting than it is, and the staff do this many times a day. For passengers, you'll need to be able to step over a gap and lower yourself onto the side of the boat, with help. The experienced crew will help guide you into the boat, letting you know when to step, to avoid any slips.
On days when conditions don't allow landings, or as an addition to them, you'll often go on a Zodiac cruise. You stay in the boat while the driver weaves among icebergs and along coastlines in search of whales, seals and seabirds. This is a low-effort way to get up close to Antarctica, though you'll need to sit for an hour or more in a cold, slightly bumpy boat.
Stepping ashore with wet landings
Many landings are "wet landings", meaning you step out into shallow water in waterproof boots and walk up onto the beach. The water is usually only ankle to calf deep, but the ground can be rocky, uneven or slippery. Good balance and steady legs are useful here.
It’s key to wear the provided waterproof boots for these landings. The water here is frigid, and these boots will keep you dry and your feet warm. They’ll provide grip, too, in case there’s any slippery surfaces.
Walking on frozen shorelines
Once you're ashore in Antarctica, activity levels vary a lot, and you can choose your own pace. You may be separated into smaller groups, ones that can best cater to fitness levels, and interest levels, of the group.
Typical walks in Antarctica include:
- Penguin colony visits: Generally flat or gently sloping walks across snow, pebbles or guano-covered rocks. Easy to moderate.
- Viewpoint hikes: Guides often mark a route to a higher lookout. These can involve a steady climb through snow, which can feel tiring, especially in deep or soft conditions. They are always optional.
- Historic sites and research stations: Usually short, flat walks with plenty of stops.
You'll never be rushed. Landing sites are about observing wildlife and taking photos, and many people simply stroll slowly or sit and watch the penguins.
Which Antarctica activities require higher fitness levels?
Beyond the standard landings, many operators offer optional activities that are more demanding. These are usually available for an extra cost and often have limited places.
- Zodiac cruising: Seated in a small boat for 1 to 2 hours
- Standard landings: Short walks on snow, rocks and pebbles
- Viewpoint hikes: Uphill walking through snow, optional
- Snowshoeing: Walking in snowshoes for 1 to 2 hours
- Kayaking: Paddling for 1 to 3 hours; requires good upper-body strength and the ability to get in and out of a kayak
- Polar plunge: A quick dip in freezing water; you need to be comfortable with the cold shock and the climb back out
- Camping on the ice: Digging a sleeping spot, a night in a bivvy bag
- Mountaineering and cross-country skiing: Experience and strong fitness often required
If you're keen on any of the high-effort options, it's best to start training well ahead of time and to check the operator's requirements carefully, as some require a medical declaration or previous experience.
Preparing physically for an Antarctica cruise
A little preparation can make a big difference to how much you enjoy your trip, and the activities offered during your expedition. In the two to three months before you leave, consider:
- Walking regularly, ideally on mixed terrain such as trails or sand, for 30 to 60 minutes at a time
- Practising stairs or hill walks to build leg strength
- Doing balance exercises like single-leg stands, which help on a moving ship and slippery ground
- Strengthening your core and legs with squats, lunges and planks
- Wearing your boots and layers on a few walks, so you know what works for you
It's also wise to chat with your doctor about your health, any medications, and travel insurance that covers expedition cruises. For most cruise lines sailing to Antarctica, insurance is vital, and you'll want to ensure you qualify for it, especially if you have any pre-existing conditions.
Antarctica is remote, and medical help is not close at hand, so expedition operators will usually ask you to complete a health questionnaire before departure. Every ship carries a doctor, but it pays to be honest and thorough about your medical history.