During ski break, people enjoy themselves and let loose on the slopes and cross-country trails. However, there’s a risk of your whole body getting stiff if you forget to warm up and stretch amid all the fun. It’s also easy to forget that, despite the fun, this is a physical activity that puts a strain on the body. However, you can avoid stiffness by taking the right steps before and after your fun.
Prevent stiffness and cramps
It’s a good idea to start preparing for the day’s activities as soon as you wake up. Adequate nutrition is part of good preparation, so enjoy a hearty and nutritious breakfast. Good breakfast options include whole-grain bread with cheese, margarine, and vegetables; a bowl of yogurt and muesli; and fruit. Oatmeal with berries and cottage cheese is also a satisfying alternative to bread or yogurt.
Make sure your breakfast includes plenty of carbohydrates, as your body needs them for energy throughout the day. Consuming protein and fat before a long workout isn’t as important as getting enough carbohydrates.
Also, start hydrating your body as soon as you wake up—in other words, drink more than usual. It’s a good idea to hydrate a few hours before you start your activity so you don’t have to keep running to the bathroom throughout the day.
Once your body has recovered from the night, start preparing for your activity by moving your body. Dynamic mobility exercises and light bodyweight exercises work great for this purpose. At the same time, your flexibility improves and your body warms up.
Here are a few sample exercises to help you warm up. Be sure to do exercises that work your whole body. A 10- to 15-minute workout is enough.
15-minute dynamic stretching session
10-minute dynamic stretching routine for the back and thoracic spine
Once you've warmed up your body and improved your flexibility, it's time to head outside and get started on the day's activities.
Stay Resilient
A day on the slopes, at a sledding hill, or on a cross-country ski trail with the family usually involves low-intensity but long-duration exercise. In the winter, the cold weather can be misleading, since you don’t sweat as much as you do in the summer.
It’s important to remember to stay properly hydrated throughout the day so you don’t get caught off guard by dehydration. Drink regularly, even if you don’t feel thirsty. If plain cold water doesn’t appeal to you, drink something warm, such as juice, hot chocolate, or tea. A warm drink not only hydrates you but also warms you up.
Be sure to take short breaks often enough. During breaks, it's important to stay warm. If you can't go inside to warm up, move around a little: swing your arms and legs, do a few X-jumps, or do some squats.
And, of course, make sure you get enough nutrition throughout the day. Skipping lunch and snacks will reduce your stamina and cause you to get tired more quickly. Always grab a small, quick carbohydrate-rich snack, such as raisins or a snack bar, during short breaks to keep your energy levels up. It’s a good idea to take one longer break during the day and have a proper meal. So be sure to pack enough snacks if food isn’t available along the way.
Speed Up Your Recovery
After a day of outdoor activities, it's important to focus on recovery, especially if you have several such days in a row.
If you didn't take enough breaks to drink throughout the day, drink more than usual after the day is over. Eat a filling meal that includes both carbohydrates and protein. This will ensure faster recovery and help you refuel for the next day.
Rest and relaxation are the best ways to speed up recovery, but light exercise can also help. A short stretching session, calming yoga, or a leisurely walk can speed up recovery. Here are a few examples of stretching exercises:
15-minute relaxing stretching session
10-minute gentle cool-down stretch
You can also find longer stretching routines, yoga, and self-care exercises on our Online service.
In addition, the sauna and heat help relax tired muscles. It’s best to avoid staying up late and drinking alcohol if you want your body to recover more quickly. After long days of outdoor activities, it’s a good idea to take a few days off or lighten up your workouts so your body can fully recover from the prolonged exertion—and you’ll be back in top form when you return to the gym!