Skiing health and fitness

“A pair of skis are the ultimate transportation to freedom” Warren Miller

I am certainly going to agree with that. Unfortunately, for many of us we have missed that feeling of freedom due to the travel restrictions to our favourite mountain ranges. The mountains are however not going anywhere, and they await our return. The rush of pure joy you get when you make the first tracks in fresh powder is just waiting for you. Skiing and boarding are not only fun, but also keeps you looking and feeling young, as it has a significant impact on our health. When it comes to health and fitness, skiing is not only great for us physically, but is also scientifically proven to benefit our psychological health.

I have compiled a list of phenomenal benefits just to remind you PowderMad Hounds.

Strength 9/10. It Strengthens your lower body (core) muscles and legs . A good day on the slopes will work out every muscle group you did not even know you had! Downhill skiing is distinguished by the repetitive loading of the leg muscles at a variety of intensities. The intensity of the loading is primarily determined by skiing speed and the turn radius, which vary significantly depending on your skill level combined with steepness and the snow conditions.

In a study for in older skiers, skiing 28 full days over 12 weeks caused a significant increase in leg muscle strength and power, as well as added muscle thickness.

Improves our flexibility 7/10. A ski holiday/vacation is a fantastic opportunity to improve your flexibility too. You can commence by improving your flexibility for those tight turns, followed by improving your overall flexibility for all those times you’ll be bending over to do-up and un-do your ski boots. (“Ski boots are really comfortable,” no one ever said that!!:). Make sure you take 10-15 mins each day to stretch and warm to avoid pulling muscles. Do this before and after a day on the mountain.  (More about my stretch exercises later).

Weight maintenance 10/10. You do not need to look any further if you’d like to burn some more calories. In half an hour of downhill skiing, the average person will burn approximately 223 calories.  If you choose to Hike up or put skins rather than using the chairlift, you will contribute to the calorie burn quite dramatically. Skiing the steeper slopes will benefit advanced skiers because the body will have to work harder to maintain balance, burning more calories. Altitude also means the body requires more Oxygen and as such this burns a greater number of calories even just walking around the shops or to your Après bar of choice.

– Improves cardiovascular health 9/10. The physical exertion during skiing will provide you with an excellent cardiovascular workout, getting your heart pumping and increasing blood flow throughout your body while you perform your “speedy Gonzales.” Mountain air tends to be drier and cleaner and a number of studies have identified Altitude training as extremely effective. Your blood begins to adapt to altitude (another massive subject for another blog) and the oxygen delivery system metamorphosises so on your return to sea level you feel like a superhero. A quick word of caution here at very high altitudes you should look to acclimatise slowly and over time not to stock your system.

– Stable Vitamin D intake 8/10. Nothing beats being able to enjoy the breathtaking beauty of a sunny day while on a ski trip. Vitamin D assists in the absorption of calcium as well as the preservation of other essential minerals such as phosphorus. When you’re out, you’re exposed to a lot of sunlight (vitamin D), especially on the slopes. Remember that the risk of sunburn is much higher in the mountains than at sea level because the atmosphere is thinner and there is less pollution to filter out ultraviolet (UV) radiation. Because snow can reflect nearly 90% of UV radiation, UV rays are much more likely to burn areas like your chin and nose. Carry a small tube of SPF 50+ sunscreen with you and reapply frequently!

– Mental support & brain game 10/10. When the body exerts energy, endorphins and adrenaline are released into the bloodstream, elevating a person’s mood. It is amplified when participating in an activity such as skiing. The countless dopamine releases we experienced on the slopes culminate in a massive surge of the hormone melatonin, which regulates the sleep-wake cycle. We all know that skiing can enhance our happiness and create a greater sense of well-being, as it is associated with pleasure, nature, freedom, and challenges that ultimately lead to a feeling of satisfaction, which is why we love skiing so much!    

So Powdermad readers the question is skiing good for me is a resounding YES.

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