february 99

Snow-Shoeing and Cross Country Skiing

We all know the benefits of exercise in the treatment of diabetes: better control of blood glucose with less insulin or oral medications, less risk of cardiovascular disease, better weight control, better sex, better memory, less risk of colds, better sleep, help with management of arthritis, less stress and anxiety, greater self-confidence, and you just ‘feel better’ about yourself and your life.

However, unless you have been exercising on a regular basis, always consult your health care team before you begin any exercise program, and especially if you are making changes in the type of exercise.

While the winter sports of snow-shoeing and cross country skiing will not be appropriate exercise for everyone, for those who have their doctor’s permission, have been moderately exercising on a regular basis, or have downhill skied without adverse affects on their diabetes, and are in otherwise good physical condition, these may be a type of exercise to consider during the winter months.

First some cold weather cautions:

  1. Keep dry.
  2. Wear loose clothes and in layers. Waterproof is best.
  3. Avoid overheating.
  4. Wear mittens instead of fingered gloves when you do not need independent use of your fingers.
  5. Wear a ski cap or other warm hat that covers the ears and neck areas.
  6. Wear a scarf around the neck.
  7. Use a ski mask to protect your face.
  8. Wear ski goggles to reduce the glare and affects of the cold wind. Make sure your goggles block both UVA and UVB sun rays. Use a high SPF sunscreen on all exposed skin.
  9. Learn how to recognize and treat cold weather health problems such as frostbite, hypothermia, dehydration, and snow blindness.
  10. Always snow-shoe or cross country ski with at least one buddy and make sure someone back home knows where you will be going and when you will be expected to return.
  11. Keep off ice on stream, lakes, and ponds.
  12. Find out ahead of time where the warming huts are located on the trail that your taking and stop frequently to rest and warm up.
  13. Carry carbo snacks and water.
  14. Test before, during, and after your session. Be prepared to treat low blood sugars.
  15. Stop before you become too tired to return to your starting point.
The beauty of snow-shoeing is its simplicity. If you can walk outside in the snow, you can snowshoe. However unlike walking where your legs sink down into the snow, you’ll be walking right over the top of the snow. In the early days, laced wooden snowshoes were quite large for very deep powder. Today’s snowshoes are much smaller and lighter with better bindings that generally have gripping teeth built in, to help you climb the slopes. Another plus for show-shoeing is that hiking trails are virtually empty during the snow months -- you won’t be competing with the hundreds of other skiers coming down the same slope.

Skiing cross country usually requires equal amounts of uphill, downhill, and level skiing. If you’ve never tried it before or are unfamiliar with the terrain, take a few lessons before you start out on your own. The skis that you’ll be using are narrow, lightweight, and a bit longer than downhill skis. They also have a pronounced upturn at the front that helps you to move through deep snow.

First time skiers will need lessons. You’ll be taught warm up exercises and stretches, how to fall, and better yet, how to get back up. You’ll learn how to brake, glide, turn, and go uphill. The sport is easy to learn, has a low injury rate, and the natural motions of cross-country skiing makes it possible for people of all age and fitness levels to participate. It may be just be the rhythmic, low-impact feeling of gliding across gently terrain or it can be one of the best aerobic workout of your life. Just check with your doctor first before starting out. In fact, XC skiing is common among the disabled, including sit skiers in specially built sit-ski sled. The U.S. is a global leader is disabled XC competition. Just be aware that off-track XC skiing or "touring" can be pretty rough work in deep snow and in hilly terrain. Make sure you’ve mastered the basic techniques and have significant experience in snow before leaving the marked trails without a professional guide.

Take care and enjoy!

 

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