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. Do a lot of activities that strengthen the upper body, like swimming or rowing. Really work on the large muscles of your legs by biking, walking briskly, or roller-blading.

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 you're skiing outdoors, wear clothing in layers you can peel 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'll 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.

Choose physical and exercise activities that you enjoy and that are readily accessible. Work with a certified exercise leader to learn how to exercise safely. To learn more about exercise and fitness, visit your local bookstore or library, or call your local YMCA or YWCA.

Choose a Health Topic Category Aging Alcohol Problems Allergies Arthritis Back & Neck Problems Blood & Circulatory Problems Bones, Joints & Muscles Brain & Nervous System Cancer Cardiovascular Health Child Health & Development Common Illnesses Cosmetic & Reconstructive Surg Dental Health Diabetes Digestive System Drug Abuse Ear, Nose & Throat Eating Disorders Exercise & Fitness Eyes & Vision Family Planning Foot Care General Health Genetic Disorders & Birth Defects Headaches Health Quizzes Hearing HIV Infections / AIDS Hormonal Disorders Infectious Diseases Medications Men's Health Mental & Emotional Health Nervous System Newborn Care Nutrition Parenting & Family Life Personal Safety Pregnancy & Childbirth Preparing for Emergencies Respiratory Problems Sexually Transmitted Diseases Skin Health Smoking Sports Medicine Stress & How to cope Surgery Symptoms Teenage Concerns Test & Examinations Urinary and Genital Systems Weight Control Women's Health   Go