The mountains and pistes are generally buzzing during the holidays. Regardless of whether you go skiing, snowboarding or sledging, doing snow sports is good for your health. Here are some tips on how to prepare, choosing the right equipment, and what to keep in mind in terms of conduct while on or off the piste.
According to the Swiss Council for Accident Prevention (bfu), around 3.5 million people in Switzerland ski or snowboard, and more than 60 000 are involved in accidents every year. Of these accidents, 90% are a result of the individuals’ own actions. But training correctly during the pre-season will ensure that you are properly prepared so that you can avoid getting hurt.
Why preparation is so important
During the winter months, many people are drawn to the mountains. Whether you’re skiing, snowboarding or tobogganing – snow sports are fun and healthy. To keep your winter fun, good preparation, the right equipment and making safe decisions on and off the piste are essential.
Fitness: How to get your body fit for snow
- Endurance: cycling, jogging or walking two to three times a week (30 minutes each time at medium intensity).
- Strength and flexibility: targeted training once or twice a week, e.g. with the SUVA “Ski gymnastics” programme (strengthening the core and leg muscles).
- Coordination: balance exercises, such as standing on one leg or exercising with a balance board, will help on the slopes.
Equipment: safety first
- Check-up before the start of the season: Have your ski bindings checked and adjusted in a specialist shop. Wax the bases and sand the edges.
- Protection is a must: Use a helmet, back protector and ski goggles.
- Clothing: Multi-layered, breathable clothing protects you against cold and overheating.
- Technique refresher: Beginners and those returning after a break will benefit from ski courses.
What to do on the slopes: how to stay safe
- Warm up: Before your first descent or after breaks, get your muscles back up to a good temperature for activity.
- Pace and breaks: Always adapt your speed and style to the conditions and your own skills. Regular breaks prevent fatigue.
- Follow FIS rules: Consideration, distance and looking ahead while in motion are mandatory.
- Digital helpers: The SUVA “Slope Track” app measures descents and speed, and provides safety tips.
- With the mySWICA app, emergency numbers are always to hand.
Extra tips for families and groups
- Never leave children unattended, and make sure they have the right equipment.
- In groups: Agree on clear meeting points and look out for each other.
- If visibility is poor, cut your run short.
With targeted training, the proper equipment and prudent behaviour, nothing will stand in the way of safe winter fun. Stay vigilant – for yourself and others.
