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Getting fit for cross-country skiing

Cross-country skiing is a workout for the whole body, which means that the arm, leg and core muscles all need to be in good shape. In the health tip we tell you how to get ready for the cross-country skiing season.

Cross-country skiing has become a real trend sport in recent years. No wonder, given all the health benefits it brings: Cross-country skiing also burns fat, stimulates the metabolism and strengthens the immune system.. In addition, the risk of injury on the cross-country ski trail is much lower than on the slopes and the equipment and cross-country ski passes tend to be cheaper than for skiing or snowboarding.

Competition: Win a complete set of cross-country skiing equipment worth 1'289 francs

To help you make the perfect start to your cross-country journey, SWICA and Langlaufcenter.ch in Schindellegi are giving away a complete set of cross-country skiing equipment worth 1'289 francs. Find out more.

Cross-country skiing uses practically all the muscles in the body. That’s why it is extremely important to prepare them for the task ahead. This can be done either at home or in the gym.

Arm, leg and core muscles

We recommend using a resistance band for this type of exercise. The following exercises, for example, can be performed using this simple piece of equipment:

Take the ends of the resistance band in your hands and stand on the band with your feet about hip width apart. Now pull the ends up with both arms. The band provides some resistance.

This exercise is especially for the upper arms and upper back. 

Knot the band to make a ring and place it around your legs, slightly above the ankles. Now stretch one leg sideways as far as possible against the resistance of the band.

This exercise strengthens and activates the thighs and buttocks and is particularly beneficial for the skating technique.

It’s best to start with a few repetitions and then increase the number as you go along. It’s important to do the exercises only until you are tired. And you should experience no pain. People normally do between 5 and 20 repetitions.

Balance exercises

It’s important to do more than just exercise the arm, leg and core muscles. You also have to sharpen up your sense of balance. Unlike traditional skis where the entire ski boot is firmly attached to the ski, classiccross-country skis have only the front part of the boot attached. At the gym, it’s best to use an unstable platform – such as a balance board – for balance training.

Balance exercises can also be integrated into everyday activities. For example:

  • Try standing on one leg while brushing your teeth.
  • If you find these exercises too easy, you could try closing your eyes at the same time.
  • While looking straight forward, try walking an imaginary line on the ground. Don't look down!
  • Get on your toes and stay there as long as possible without getting down on your soles. 

Cross-country skiing is worth it

SWICA supports your preventive and health-promoting activities relating to exercise, nutrition and wellbeing. Because cross-country skiing keeps you mentally and physically fit, every year SWICA makes generous contributions towards the cost of your cross-country ski pass or local season ticket (learn more).
In the event of further health-related questions, SWICA customers can contact the santé24 telemedicine service free of charge on +41 44 404 86 86. A telemedicine practice licence allows santé24 physicians to provide additional medical services in cases that are suited to a telemedicine approach. SWICA customers can also use the BENECURA medical app to carry out a digital SymptomCheck and receive recommendations about what to do next. During a subsequent phone call with santé24, customers can decide for themselves whether to release their information from SymptomCheck to santé24.

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