Definition
Cross-country skiing involves travelling long distances on skis along preset paths that are usually pretty flat. It is great exercise, which benefits your physical and mental health.
How to Do It
After renting or buying equipment, use a map to navigate your chosen route.
Benefits
May improve mood[1,2]
May improve heart health[3.4]
Time Commitment
A few hours
Why it works
- Being in and around nature is good for your mental health and mood[2]
- Exercise of any kind is good for your mental health due to increased blood flow to the brain and the release of endorphins[1].
- This endurance sport is good for your cardiovascular health as it increases your heart rate for an extended period of time, strengthening your heart muscles[3,4].
Suggested Frequency
Weekly
Supporting Studies and Articles
- https://www.sciencedirect.com/science/article/abs/pii/S0378512217308563
- https://europepmc.org/abstract/med/22320203
- https://shapeamerica.tandfonline.com/doi/abs/10.1080/02640419208729903?casa_token=Nob5fjjp6tYAAAAA:QvbjLPxOq384NazOOOUZ03Ib90DqYw56c1yluQWjoVg4hXGT9yRtD22vKRFHPNV9ZIPe2x8MI9M#.XWZwJGZ7lPY
- https://academic.oup.com/ije/article/28/4/659/721698
- https://journals.lww.com/spinejournal/fulltext/2004/02150/Low_Back_Pain_Among_Endurance_Athletes_With_and.18.aspx?casa_token=MhoTEiUQnUoAAAAA:hdXH7Oxp76sbPJ1vl7P7zwNRiwJFtjakV57w-VYk7P92V19tpvU5CiN13bm49glPYbLTu-n-yEJGwQAsxnf92E-W-JwG
Side Effects
Injuries can occur while skiing. Additionally, endurance sports like cross-country skiing can cause lower back pain[5].
Required Equipment
- Cross-country skis
- Boots
- Winter clothing
Category Health/Productivity/Focus:
- Mood
- Health
Notes
If the climate where you live is too warm for cross-country skiing, there are many places you can travel to, to try it out.
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