Ski for Light

Skiing. Sharing. Learning. The mission of Ski for Light is to enhance the quality of life and independence of visually or mobility-impaired adults through a program of cross-country skiing.

You are here: Home / Events / Ten Easy Steps

Ten Easy Steps

Ten Easy Steps for Beginners to Increase Your Fitness

You have already taken a giant step toward a more fun and healthy lifestyle by applying to attend the Ski for Light International Event. But a great attitude and a willingness to try something new are only the first steps and are just in your head. So how do you start coaxing your body to come along for the ride? Here are 10 easy steps to put you on the path to get the most out of the Ski for Light week and improve your fitness. Consult your doctor or health professional before increasing your exercise regimen.

  • 1. Get up from your chair or couch every hour during the day and take 250 steps, either in place or around your office or home
  • 2. Get off the bus or have your driver let you off a block or two early to get some steps in while going to work or running errands
  • 3. Carry a full water bottle in your free hand while walking. Do some curls (bend elbow and raise water bottle toward shoulder) while waiting for a traffic light or stop sign.
  • 4. Take the stairs instead of the elevator to increase your leg strength. It will help you traverse those bunny hills while skiing.
  • 5. Walk around the block or in your neighborhood every day. Start with ten or 15 minutes and gradually increase your time and quicken your pace. Pick a time and make it part of your daily routine. Whether it is done first thing in the morning to wake up and smell the roses or in the evening to digest dinner, it will become a healthy habit you won’t want to break.
  • 6. Stand up from a chair using just your legs. Do not use your arms to boost yourself up. This will increase your abdominal strength and help with balance.
  • 7. You can make good use of those moments during the day when you are waiting for something by doing a few stretches to increase flexibility. Bend at the knees, stretch your arms over your head, bend sideways from the waist, and do other bends and stretches to keep your body limber. Or, try standing on one foot, raising one leg slightly while waiting for the coffee to brew or the toast to pop up. Begin by holding onto the back of a chair or the countertop. See if you can let go for a few seconds, eventually increasing your time to 30 seconds. This increases your balance and is good for lower leg and ankle strength necessary in cross-country skiing.
  • 8. Do a few push-ups or sit-ups during the commercials when you watch TV. Push-ups can be done on your knees till you get stronger. Tuck your feet under a couch or chair with your knees bent when doing sit-ups till you get stronger.
  • 9. Walk around your room or office rather than sitting down while you are on the telephone. This is a great way to increase your daily step count.
  • 10. Now, follow this link for more detailed conditioning activities including a training calendar and additional resources.