Get Physical—Outdoors!

By Barbara C. Bourassa

If you're looking to lose weight or tone your muscles this winter, working out at the gym, swimming laps in the pool, or mat-based exercises such as Yoga or Pilates aren't the only choices. There's another fitness option that a growing number of older adults have realized is good for the entire body while also being easy on the back and knees: cross-country skiing. If the thought of that much exertion gives you pause, there's even a less intense option that's equally as good for you: snowshoeing with poles.

Before you run out and purchase cross-country skis or snowshoes, however, winter-sports experts suggest boning up on proper equipment, technique, and clothing. "Cross country skiing is a lot of fun," says Chris Frado, president of the Cross Country Ski Areas Association (www.xcski.org), an informational website that lists cross-country ski locations and daily snow conditions at hundreds of areas across the U.S. and Canada. "You can do it at your own pace, pick your own terrain, and you can be outdoors in the winter without being cold!"

People warm up quickly while cross-country skiing because it burns an average of 650 calories per hour, according to the CCSAA. By comparison, fitness cycling, exercise walking, and downhill skiing burn an average of 540, 450, and 520 calories per hour, respectively. At the same time, however, "You can pick a pace that's equal to walking, jogging or running," says Frado. Although it uses all the major muscle groups, cross country skiing is easier on the joints than running or other high-impact exercises. It's also affordable recreation for the entire family, quick to learn, and fun for kids and elders alike.

What's the best way to experiment with cross-country skiing? "Do yourself a favor, visit a Nordic Center, and take a lesson," says Frado. "Nordic centers often have a learn-to-ski package that includes a lesson, a trail pass, and rental equipment at a reduced price."

"I recommend people rent equipment until the point where they plan to ski five or six times in the winter," she continues. "If you rent equipment and hold off on buying anything right away, this will give you more experience with different kinds of equipment, and you'll have progressed to a higher level of skiing, so you'll be able to buy more advanced equipment."

If you're ready to try it out, Frado recommends dressing in layers and taking care not to overdress. "Wear the same clothes you would wear if you were going for a bike ride or brisk walk in winter," says Frado. "You need layers of clothing that allow you to freely move your arms and legs but not swelter."

If you're looking for specialized clothing, the pants and shirts made by Sport Hill (www.sporthill.com) are a good choice. "The industry loves layering because it has people buying three things instead of one, but it's not always necessary," says Jim Hill, founder and CEO of Sport Hill, based in Oregon. "Our clothing, designed for cross-country skiing, running, hunting, or other outdoor exercise, is very lightweight but very insulated."

Don't forget gloves, a hat, sunscreen, sunglasses, and water, and never wear denim or other fabrics that absorb water, stay wet, or don't allow enough movement in the knees, Frado says.

If you think cross-country skiing may be too challenging, Frado and others also recommend snowshoeing. "Snowshoeing is not as highly aerobic as cross-country skiing unless you run on your snow shoes, and most people don't do that," says Frado. But you can increase the number of calories you burn and tone your arm muscles by using poles while snowshoeing, she adds.

There's no learning curve to snowshoeing—you just walk on snow, as opposed to sliding on snow as with cross-country skiis—but you won't cover as much ground as you would on skis, she notes. Still, both sports take you outdoors, keep you warm, and let you appreciate the great outdoors. What better way to get your daily workout!

Editor's Note: The CCSAA, along with help from the American Hiking Society and Snowsports Industries America, is running a nationwide promotion that will allow people to try cross-country skiing or snowshoeing free of charge on January 12, 2008. For more information and a list of participating Nordic centers, visit www.wintertrails.org.