The decision to spend the day on the beach or in the snow is a unique privilege reserved for Southern California residents. If the slopes call your name after a day of heavy rain in Orange County, it is time to head for the hills. Before you do, however, make sure you or your doctor evaluate your physical capabilities before an afternoon on the mountain means a month in a cast.
There are many benefits to spending time in the snow and enjoying winter sports. If you are a skier, you have the opportunity to work your core muscles in uncommon ways. Activating your abdominals helps you lower the stress on your knees and legs, as well as stabilizing your pelvis and spine. In addition, the transverse abdominal muscles and both the internal and external obliques (the center and sides of your stomach area) are hard at work to prevent you from flailing your arms around while on the slope.
Working our way down the anatomy chart, your hamstrings – the group of tendons located along the back of your thigh – also work to stabilize your knees and absorb any impact from the ground. Further along the lower limbs, the calf and lateral muscles of the lower leg are activated each time you lean toward one side, or edge. As you make turns or change direction, intrinsic and extrinsic muscles in the foot and ankle work to keep the toes pointed toward the ground so the shins are pressed against the tongue of the boot you can manage the pressure and rotational movements necessary.
If you have a history of issues with any of these muscle groups or joints – abdominals, knees, legs, feet or ankles – it might be best to find a lower impact sport to keep you occupied during a winter getaway. Cross-country skiing or snowshoeing are alternatives that still allow you to strap on winter boots and make your way across the snow without impacting your essential joints.
As you age, your abilities change, as well as your tolerance for long days on the slopes. Be aware that you may tire easily when deciding what slope to try – you do not want to be exhausted when you are still a significant distance from the lodge or lift. The cold weather is harsh on your muscles and your legs may become fatigued faster than you expect.
Arriving on the hill with the proper clothing and safety equipment will make your chilly excursion an enjoyable experience. Well-insulated snow pants are a must to keep your leg muscles warm and energized. If you are a little unsure of your abilities, or even if you are a master on the slopes, make sure to wear proper safety equipment – knee pads, elbow pads, padded shorts, gloves, goggles, helmet, shin guards – to prevent injuries.
Even though you are surrounded by frozen water, it is easy to become dehydrated while out in the snow. Make sure to hydrate a few days or even the week leading up to your winter outing. You should also watch your meals and make sure you are eating healthy, which you should be doing all the time. Ensuring your body has enough energy to accomplish everything on your winter list requires balanced meals with plenty of protein and green vegetables.
Good luck and enjoy your snow day!
Photo credit: Flickr user Skistar Trysil. Used with permission through Creative Commons.