Health Topics for Exercise and Fitness

Smoking Cessation

Cross-country skiing

Cross-country skiing is an excellent form of aerobic exercise. It develops coordination and has a low risk for injury. Cross-country skiing combines the skills of skiing, hiking, and skating. Anyone of any age can learn to do it. Learning may be easier if you get instruction.

It is a good idea to condition your body before the cross-country skiing season begins. Work on the large muscles of your legs by biking, walking briskly, or rollerblading and include activities that strengthen the upper body, too, like swimming or rowing.

Cross-country ski machines provide an excellent indoor workout. The machine should have a base long enough to match your stride. Arm and leg resistance should be adjustable and have smooth action. Machines that have cords instead of poles give a tougher upper-body workout.

When you start skiing, gradually build up the amount of time you spend doing it. Increase the duration of exercise by no more than 5 minutes per week. That will help you avoid overuse strains, like tendonitis and bursitis in the shoulders, arms, and knees. Drink plenty of water before, during, and after exercising.

When skiing outdoors, wear clothing in layers that can be peeled off. Be sure your garments protect you against the elements and allow perspiration to escape.

Keeping your equipment well maintained will contribute to your safety and enjoyment. Traditional cross-country skis are long and narrow. They can cross almost any terrain without sinking into the snow. The newer, short skis are easier to use and balance on. Waxless skis provide more control while going downhill. Get professional advice on which poles, boots, and bindings to purchase. Test the poles with the gloves you will be wearing while you ski. It is always a good idea to test the kind of equipment you want by renting it before you buy.

Last Reviewed: 2005

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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