Is Skiing Good Exercise? Calories, Muscles and Knees

Skiing is the fun part of a winter holiday, but it's also serious exercise. How serious? This guide shows how to estimate the calories you burn for your own weight, which muscles skiing works, and its benefits and risks.

How many calories does skiing burn?

Exercise scientists measure energy use in METs, where 1 MET is the energy you use at rest. According to the Compendium of Physical Activities, the standard reference for these values, downhill skiing and snowboarding come out at roughly:

Light effort: 4.3 METs
Moderate effort: 5.3 METs
Vigorous effort: 8.0 METs

These values apply to active skiing time only. Sitting on a chairlift uses far less energy.

A simple estimate: calories per hour ≈ METs × your weight in kg. For an hour of active skiing at moderate effort:

60 kg: about 320 kcal
70 kg: about 370 kcal
80 kg: about 425 kcal
90 kg: about 475 kcal

At vigorous effort these numbers rise by about half. So an hour of skiing burns very roughly 250–700 kcal depending on your weight and pace. But remember: a day on the mountain isn't all active skiing. Once you take out lift queues, chairlift rides, breaks and lunch, the real skiing time is only part of the day.

Does skiing help you lose weight?

A ski day burns plenty of calories, and keeping warm in the cold costs energy too. But ski-holiday meals are hearty and you'll be hungry by the evening. Skiing doesn't replace regular exercise and a balanced diet, but it's an enjoyable way to be active every day for a week.

Which muscles does skiing work?

Quadriceps: The hardest-working muscles in skiing. They hold your knees slightly bent and carry the load through turns.
Glutes: Provide power and stability in turns.
Hamstrings and calves: Balance your stance and stop you tipping forward or back.
Inner and outer thighs: Work as you tip your skis onto their edges and in the snowplough.
Core: Keeps your upper body steady and helps you balance.
Arms and shoulders: Less with the poles, more when you get up after a fall.

Snowboarding also works your legs and core hard, with balance and core control even more important.

The benefits

Fitness: Hours of intermittent movement work the heart and lungs.
Balance and coordination: Standing on a sliding, changing surface trains your balance.
Leg strength: Especially the quads and glutes.
Time outdoors: A whole day moving in the fresh mountain air does many people a lot of good.

Is skiing bad for your knees?

Skiing isn't a high-impact sport like running, where every step jars your joints. For knees, the real risk comes from falls and twisting. Knee injuries are among the most common skiing injuries; snowboarders are more likely to injure their wrists.

How to reduce the risk:

Take lessons: Good stance and controlled stopping do the most to lower injury risk. See ski lessons for beginners.
Get your bindings set correctly: Rental shops set them according to your weight, height and ability, so give accurate information.
Prepare in advance: A few weeks of leg and core exercises make a big difference. See 8 exercises to do before the season.
Stop when you're tired: The "one last run" is when most accidents happen.
Wear a helmet and follow the rules: See ski safety and the FIS rules.

If you have a knee, back or heart condition, talk to your doctor before you travel.

Is skiing dangerous?

Like any sport, skiing has risks, but learned properly and skied within the rules it's an enjoyable and safe sport. Most accidents involve speed, fatigue and runs that are too difficult. If you're new, start with an instructor on easy runs. For later starters, see learning to ski at 40, 50 or 60.

Don't forget the effect of altitude, sun and cold either: see staying healthy on a ski holiday.

For a safe start, the 4-night First Steps package includes the lesson, equipment and helmet.