A rough orange dirt track in the scorching Masai Mara. In a small van, five travel journalists - the young and intrepid type - clutch their seats, knuckles white, jaws set, staring straight ahead, hating every minute of the bouncy, five-hour journey.

"These roads are just too bumpy, too uncomfortable. This is ridiculous - you can't possibly call this a holiday," complains one, just as another van carrying two elderly but beaming tourists bounces by.

Lesson one: journalists have tender bottoms and mature travellers can be a darn sight more adventurous. In fact, these days senior citizens think nothing of tackling the most demanding challenges, and relish new experiences at an age when they have the time and money. And this is the essence of the growing market for older travellers: time and money.

The retired can travel when and for as long as they choose. No jobs to groaningly return to; no children to force through school gates. You can break the journey up into manageable sections, pausing for periods of rest when necessary. This is good news for any travel operator or airline. Though it's hardly a problem to sell travel in the high season, it's a different story off- peak, which is when the buying power of older travellers really comes into its own.

The benefits of off-peak travel are many and varied: you can holiday when temperatures are kinder (avoiding the searing heat), when there are fewer crowds, lower prices and beaming smiles from travel industry staff delighted by your off- peak business. All you, the traveller, have to do is decide is where, how and when to go. There need not even by a 'why'. Your horizons are impressive, and while your age may prove a restriction with some operators and car hire companies (usually for travellers aged over 65), you will doubtless be spoilt for choice.

Whether you are a fit older person who can happily cope with a two-week camp-and- trek holiday in the Himalayas, or you feel a lack of stamina precludes a two-month tour of Australia's outback or a six-month journey around the world, if you recognise your limitations and are realistic about your expectations it is possible to make travel in retirement safe and exhilarating.

Destinations

Today even the most remote corners of the world are accessible, and it is tempting to embark on the most unusual and exciting journey you can find. First establish what you want from your holiday. Then weigh up your own ability to cope. Don't fool yourself: there is no shame in admitting that a whirlwind tour of six South American countries in 30 days would be too much for you. It is far worse to arrive at the start of what would be the experience of a lifetime, only to realise your holiday has turned into a test of endurance. The maxim 'different strokes for different folks' is never more apposite than in the context of older people and travel. What to one person is tame and unadventurous to another is the most daring project they've ever contemplated. But whether you are the type who would take out a mortgage to buy the latest walking boots or you follow the 'have timetable, will travel' school of travelling, building your own itinerary maximises your choice. You can choose how to travel, when and where to overnight and whether or not to spend a couple of days at a stopover, and you can make the whole experience as demanding or relaxed as you wish.

Preparation

While it is romantic and inspiring to think of intrepid 85-year- olds throwing more knickers than shirts into a bag and wandering wherever their fancy leads, life is so much easier if you take a few basic precautions.

Explore visa requirements and apply as much in advance as possible. Passport regulations can also differ. If you suffer from a medical condition, make sure the destination you visit easily meets your needs. Invest in insurance which will cover all eventualities including the cost of repatriation (not all insurance policies include this, so do check). You may need to shop around for a policy that will cover a traveller of advancing years, but they do exist.

See your doctor well before you embark on your trip. He or she will be able to advise and arrange vaccinations and will prescribe any regular medicinal needs during your time overseas. Doctors can normally only prescribe a limited quantity under the NHS, but your GP may be able to make an exception or advise you of what is available at your intended destination/s. The countries you visit may also impose restrictions on certain medicinal drugs. It is always a good idea to carry notification of any significant medical condition you suffer from.

Health

The older you are, the longer it takes to recover from an illness or broken bone. So it is common sense to preclude predicaments such as being stuck in a Nepalese hospital with a leg in plaster because you were convinced you could imitate that mountain goat - and failed. Assess your fitness before deciding where to travel.

Up-to-date information on health problems in any country you plan to visit is available from clinics across the UK. Contact British Airways Travel Clinics (01276 685040) for your nearest clinic, or try the Medical Advisory Service for Travellers Abroad (MASTA: 0113 238 7575, www.masta.org). It is also sensible to have a full medical check-up before you leave.

For a free copy of the Department of Health leaflet The Traveller's Guide to Health (ref. T6), see your doctor, travel agent, local post office or call 0800 555777. Remember, you will not enjoy your holiday if you are constantly tired. And if you feel tired, rest. Pushing yourself to the limit all day every day will only cause the excitement of being in a new place and witnessing a different culture to pall.

Services for older people

There are now a number of travel companies that provide holidays specifically for older travellers. Most offer packages, but there is an increasing demand for holidays which combine the advantages of package deals (easy travel arrangements and the support of large organisations should you need help) with independence once you reach your destination.

A number of specialist operators now cater for older travellers. Forty years ago, Saga pioneered holidays exclusively for the over-60s, long before anyone else realised the market potential. The company has since moved on a continent or two from UK seaside hotel holidays. It also includes travel insurance in the cost of all overseas travel and offers a free visa service. Numerous other companies such as Thomsons and Cosmos have followed the trend, offering package holidays tailored to the needs of older people, making it worth your while to shop around.

Practicalities

No matter how dauntless you are, nothing makes for a grouchier traveller than the lack of life's little comforts. So take small inflatable cushions to rest that weary head, and cartons of drink to quench that thirst when you are nowhere near civilisation. Use luggage with wheels or spread the load over a couple of soft-pack bags.

And if you are the type who would consider the ultimate travel experience ruined by a lack of milk, let alone tea, check that in the destination of your choice they also appreciate such basics.