Sport in winter

Tips on winter sports

To complete a healthy program during the winter, we must not forget physical exercise as part of our daily routine. It can be done taking advantage of the sunny hours to make it more pleasant.

It is important during these months to abandon a sedentary lifestyle and propose to start some physical activity. A daily 30-minute walk at a brisk pace is an easy way to maintain our physical shape and ensure a dose of exercise.

Injury prevention

It is also a good time to enjoy activities in the snow and the diversity of winter sports, but to do it in the best way and prevent injuries it is necessary to be in good physical shape. The main causes of injuries in skiing, snowboarding and other snow sports are due to a lack of physical preparation. They also influence the appearance of injuries, not doing previous warm-ups, excess fatigue after several hours skiing, lack of technical mastery, overconfidence and recklessness.

Some tips to prevent injuries in the snow would include:

• Good physical preparation: try to do sports throughout the year, if you are a weekend skier it is advisable to practice some exercise during the week.
• Before starting to play sportsIt is convenient to have a good breakfast, which includes dairy products, cereals and fruit. You can take some energy food, such as an energy bar or nuts, to help replenish energy.
• If the technique of the sport is unknown, it is advisable to do some classes by a specialized monitor to acquire a suitable technical domain. Good technique and learning to fall in the least damaging way can prevent up to 80% of musculoskeletal injuries.
• Before starting the day of skiing in the snow, you should spend 15-20 minutes warming up with flexibility exercises for the most important joints. The activity should be started progressively, from less to more.
• It is part of the pre-exercise routine, it is essential for good performance. It is advisable to drink liquids (400-600 ml) in the two hours before the activity, during it if you feel thirsty and after finishing it. Children do not recognize when they are thirsty so the formula to avoid dehydration is to give them a drink before they are thirsty.
• It is important use suitable technical equipment and clothing for each activity and keep it in good condition.
• When the first symptoms of fatigue appear, the activity has to be abandoned since with excess fatigue, injuries are more frequent.
• Use as ultraviolet radiation increases with height and increases the reflection of light on snow which, together with ice, reflect more than 85% of the radiation they receive. It is essential to apply sunscreen to avoid sunburn, both for the face and the neck, nose, ears and lips; it is best to apply it about 30 minutes before going out in the sun.

Security rules

• Consult the weather forecast and not going out or doing it wisely when the weather conditions are bad.
• Also consult the avalanche risk bulletin.
• Prepare physically since skiing and mountain sports, in general, in winter require a significant physical effort.
• No never go out alone and if it does, inform about the destination, arrival time and trajectory.
• Do not forget to bring a snack to eat between meals as well as water or hot drinks.
• Rest when required, stop for a bite to eat, drink and rest, as injuries are more frequent during fatigue.

Equipment to go to the snow

Especially in the different types of skiing, suitable clothing and equipment is essential.

The most important thing in skier clothing is to use an outfit with which do not go cold or hot. It is a mistake to think that we should use many thick-layered clothes, since the clothes should just keep the body heat. Currently there are technical fibers that allow you with little clothing to be very warm and more comfortable.

Generally 3 layers are recommended: the first layer in contact with the skin should be made of breathable fabrics that wick away moisture and maintain body temperature. Between the shirt and the jacket, a second layer, preferably made of technical fabric, is recommended to stabilize the temperature. The jacket has the function of isolating from the rain, snow and the obvious and preventing the heat generated by the body from being lost.

Feet should be warm with thin socks that allow moisture to wick away and keep warm. Hats, helmets and gloves are an essential part of the equipment, and lastly goggles and sunscreen to avoid sunburn problems.