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Sensible Skiing for
Seniors
By Wayne L. Westcott |
Most seniors that used to ski still love to, but no longer
appreciate freezing on the mountainside during the
cold-weather months of January and February. If this sounds
like you, I have good news. Many of the better ski areas in
New England experience the greatest snowfall during the
months of March and April. Plus the warmer weather and
softer snow makes this the ideal time to enjoy some
wonderful winter exercise.
If you would like to do some spring skiing, here are a few
suggestions for minimizing your risk of injury and for
maximizing the fitness benefits and performance aspects of
your ski adventures.
First, spend at least two weeks preparing your legs,
midsection and upper body muscles for the stresses
associated with normal skiing sessions. The following
ski-conditioning program includes the most effective
exercises for increasing your muscle strength, muscle
endurance and joint flexibility.
1. 90 Degree Knee Bends: Stand, holding 2 to 10 pound
dumbbells in each hand with arms straight. Keeping your back
erect, slowly lower your hips downwards and backwards until
your knees form right angles. Return slowly to standing
position. Breathe in during the downward action and breathe
out during the upward action. This exercise strengthens your
front and rear thigh muscles.
2. Figure-Four Stretch: Sit on the floor with your right leg
straight and left leg bent with knee on the floor. Your left
foot should be against your right thigh. Reach your right
hand forward towards your right ankle and hold mildly
stretched position for 20 seconds. Switch legs and repeat
with left hand towards left ankle. This exercise stretches
the muscles of the calf, rear thigh, lower back and
shoulders.
3. Twisting Trunk Curl: Lie on your back with knees bent and
feet flat on floor. Place hands loosely behind head for
support. Curl upper back off floor and turn torso towards
the left. Return upper back to floor. Curl upper back off
floor and turn torso towards the right. Return upper body
back to floor and continue alternating torso turns during
the curling actions. Breathe out on the upward movements and
breathe in on the downward movements. This exercise works
the front and side midsection muscles.
4. Letter T Stretch: Lie on back with arms outstretched away
from torso. Lift left leg up and over body, bringing left
foot towards right hand. Return to starting position, and
repeat with right leg, bringing right foot toward left hand.
This exercise stretches the lower back and hip muscles.
5. Chair Dip: Sit on the end of a chair with the legs
straight to the front and hands gripping front edge of
chair. Move hips forward so you are supporting your body on
heels of feet and heels of hands. Slowly lower hips downward
until elbows are at right angles. Press upward until arms
are straight. Breathe in during the downward action and
breathe out during the upward action. This exercise
strengthens the chest, shoulder and arm muscles.
PERFORMANCE
• Perform each strength exercise in a slow and controlled
manner.
• Do as many repetitions as possible, but stop each
strengthening exercise and each stretching exercise after 30
seconds.
• Move quickly between the sequential strengthening
exercises and stretching exercises.
• Begin with one circuit of each exercise, which should take
about 4 minutes.
• Progress to two, three or four circuits depending upon
your fitness level and conditioning response.
• Perform the exercise program three non-consecutive days
each week, beginning today and through the skiing season. |
About The Author
Wayne L. Westcott, Ph.D., is fitness research
director at the South Shore YMCA in Quincy, and author of 20
books on strength training.
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