Share this page

Health Library

Snowshoeing: Workout in a Winter Wonderland

image
Whether you opt for a walk in the woods, a run on packed trails, or a hike through fresh powder, snowshoeing is a great way to enjoy the snow this winter. Head for a hiking trail, golf course, snowshoe trail at a ski resort, or anywhere with at least 6 inches of snow—and go!

What Snowshoeing Can Do for You

Snowshoeing is not a sport where learning is difficult, or the expense is great. You can make it as easy or as hard as you want it to be. The most important thing is learning to do it right to get the most out of it. Here are some reasons you may want to start snowshoeing:

  • It gets you outside—If you have seasonal affective disorder, exercise will boost your mood and help eliminate stress.
  • Once the snow falls, winter can be a magical place—Share it with your family and start enjoying winter.
  • It's great for your heart and lungs—Showshoeing provides an low-impact, intense cardiovascular (aerobic) workout.
  • Pump up the muscles in your legs.
  • Because of the deep snow, you will burn more calories walking in snowshoes.
  • Boost your immunity—Ward off the flu and winter colds. Exercise helps give your immunity a better fighting chance.
  • Burn those winter holiday calories.

Now that you know what snowshoeing can do for you, let's get you started on what you need.

Essential Gear

Snowshoeing does not have to cost you a lot of money. There are certain things however, that you will need to enjoy your new sport.

Equipment

  • Waterproof boots. Find boots lined with Gore-Tex to keep your feet warm and dry.
  • Snowshoes with bindings that fit properly. Most modern snowshoes are made of light weight aluminum, which helps you better manage your steps on the snow.
  • Cross-country ski poles help you maintain balance keep you moving, especially in places where you may need some extra help.

Winter Gear

  • Layering clothes against the cold is crucial. Windproof materials help keep the cold out. Look for waterproof clothes as well.
  • Avoid cotton or cotton blends because they absorb moisture. Look for moisture-wicking material that keeps sweat off your body.
  • Sunglasses, hiking socks, knee-high gaiters (keep the snow out of your boots), and a hat will help ward off the cold.
  • Layer and dress according to the weather so you are comfortable and able to move freely.
  • Pack an extra pair of socks, a hat, a pair of gloves, or even a facemask in case the weather gets colder or you do not keep warm enough.
  • Carry some things that cannot get wet in a zip bag to keep them dry.
  • Use lip balm and sunscreen to protect your exposed skin.

Before you head out the door, make sure you know how to do things the right way. Nothing can ruin a day in the snow like an injury or being miserably cold.

Avoiding Injury

Being prepared is always a good policy. Here are some tips to keep you safe while you enjoy the great outdoors:

  • Check the weather. Be aware that as beautiful as winter can be, storms can pop up quickly.
  • Know where you're going. Map it out ahead of time.
  • Let someone know where you are going and when you plan to be back. If you can, snowshoe with a friend or two.
  • Use your gym time to get yourself ready for snowshoeing. Build up your muscles and endurance in advance.
  • Know your limits. Start out slowly and take the time to build yourself up.

Make sure your cell phone is in a waterproof case. You may not get a signal everywhere you snowshoe, but it is a good idea to have it with you.

Most of all have fun! Snowshoeing is a great, easy way to get exercise and have fun during the winter months.

RESOURCES:

American Council on Exercise
http://www.acefitness.org

The President's Council on Physical Fitness and Sports
http://www.fitness.gov

CANADIAN RESOURCES:

Canadian Society of Exercise Physiology
http://www.csep.ca

Public Health Agency of Canada
http://www.phac-aspc.gc.ca

References:

Cold weather sports. Nemours Kid's Health website. Available at: http://kidshealth.org/teen/food_fitness/sports/winter_sports.html. Updated January 2014. Accessed October 22, 2014.

Staying fit during the winter months. American College of Sports Medicine website. Available at: http://www.acsm.org/docs/fit-society-page/2011winterfspn_winterhealth_linked.pdf. Updated Winter 2011. Accessed October 22, 2014.

Winter Hiking and Snowshoeing. Backpacking website. Available at: http://www.backpacking.net/winter.html#snowshoeing. Accessed October 22, 2014.



Last reviewed October 2014 by Michael Woods, MD

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.

Baptist Flame

Health Library

Find A Doctor

Services

Locations

Baptist Medical Clinic

Patients & Visitors

Learn

Contact Us

Physician Tools

Careers at Baptist

Employee Links

Online Services

At Baptist Health Systems

At Baptist Medical Center

close ×