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.
31.01.2024

Sports holidays are scheduled for February in many cantons. Downhill skiers, snowboarders and cross-country specialists arrive on the slopes to work off some energy. But preparation is essential if you want to get off to a good start on your cross-country skiing adventures.

Arm, leg and core muscles

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. 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:

  1. 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



  2. 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.

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, you can 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.

By the way: SWICA will make an annual contribution of up to 95%* towards the cost of your cross-country ski pass or local season ticket.

*Click here for details of the contribution.

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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