How does walking improve physical fitness?

When done regularly, walking has a direct effect on the musculoskeletal system. It helps strengthen the muscles, increase bone density, reduce the negative effects of osteoarthritis and relieve back pain. Walking a little faster than your comfortable pace, so that you are slightly out of breath, also helps burn calories and maintain a healthy weight.

Can walking reduce the risk of chronic disease?

Regular walking can reduce the risk of chronic illness. It helps control blood pressure and blood sugar levels and can also be beneficial in managing cholesterol. To reap these benefits, it is estimated that you should walk at least 150 minutes a week, equivalent to 30 minutes five times a week.

What are the most common injuries in skiing and snowboarding?

Skiing and snowboarding demand strength, balance and coordination, and falls or overexertion can lead to injury. Common injuries include knee injuries such as anterior cruciate ligament tears and medial collateral ligament sprains, wrist fractures and dislocated shoulders, head and neck injuries such as concussions and whiplash, spinal injuries including fractures or herniated discs, and ankle and foot sprains or fractures.

What is frostbite and what are its first signs?

Frostbite happens when blood circulation becomes insufficient in the extremities, such as the fingers, toes, ears and nose, and it does not require extremely low temperatures to occur. The first signs are tingling, pale skin or a burning sensation. In severe cases blisters may form, potentially leading to permanent tissue damage, while mild frostbite may not need medical attention.

What is hypothermia and how can you recognise it?

Hypothermia occurs when body temperature drops below 35°C. Its symptoms include shivering, fatigue, slurred speech and loss of coordination. Dressing warmly is important before a winter hike or ski trip to help prevent it.

What should you pay attention to when returning to winter sports after an injury?

When returning to skiing or snowboarding after an injury, the most important step is to listen to your body, as discomfort, instability or fatigue in the previously injured area are warning signs. It is advisable to start with less demanding slopes, avoid crowded areas, focus on proper technique, and pace yourself with frequent breaks. Gradual progress paired with consistent monitoring helps you regain strength and confidence safely.

How should you dress to stay warm and comfortable when skiing?

The three-layer principle works well: a breathable base layer such as thermal underwear to wick away sweat, an insulating mid-layer such as fleece to retain warmth, and a windproof, waterproof outer layer. Choose waterproof, well-insulated gloves and a single pair of technical socks — wearing several pairs compresses the feet and makes them colder.

How can you prevent injuries on the ski slopes?

Warming up for a few minutes before skiing helps prepare the body — ankle rotations, knee bends and light back and shoulder stretches are enough. Staying hydrated is also important, as dry mountain air and physical effort increase dehydration. Watch for fatigue and muscle soreness, and take a break rather than attempting “one last slope”, as that is when injuries are most likely to happen.

Sports medicine specialist in Switzerland: book an appointment online

Dr. med. Johann Batea

Specialist in general internal medicine, Sports medicine specialist

Aerztegemeinschaft Herrliberg
Schulhausstrasse 52
8704 Herrliberg

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Sports medicine specialist in Switzerland: book an appointment online today

How does walking improve physical fitness?

Can walking reduce the risk of chronic disease?

What are the most common injuries in skiing and snowboarding?

What is frostbite and what are its first signs?

What is hypothermia and how can you recognise it?

What should you pay attention to when returning to winter sports after an injury?

How should you dress to stay warm and comfortable when skiing?

How can you prevent injuries on the ski slopes?

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