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Get Active!

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How to Do It

Snow Skiing

Girl skiing

What you'll need

Skis. The tip of your upright ski should reach your face between your nose and chin. The bindings (the part that holds your boot to the ski) are the most important parts of the ski — to make sure they don't break, get them tested regularly.

Boots. Make sure your boots fit and are comfortable. In general, ski boots are 1/2 size smaller than your normal shoe size.

Helmet. Be a trendsetter by picking up the helmet habit. Choose an ASTM approved model that fits right, is ventilated, and doesn't affect your hearing or field of vision.

Ski Poles. These help you balance and get up if you fall.

Goggles. These protect your eyes from flying dirt or snow and help shield you from the sun's glare while whooshing down the slopes. Some goggles come with fun tinted lenses. If you don't have goggles, you can use sunglasses instead.

If you are renting equipment, the staff at the ski shop can help you find all the right stuff.

Warm clothes.

  1. Long underwear to keep you warm and absorb sweat.
  2. Insulated tops and pants such as sweaters and leggings — this layer should be warm, but not baggy.
  3. Ski pants and jackets to protect you from snow and wetness.
  4. Hat (60 percent of heat loss is through the head)

Play it safe

The easiest way to get hurt while skiing is to try a run or a move that is too hard. Always ski on trails that match your skill level and never attempt a jumping move, or other trick, unless taught by an instructor.

Always check the snow conditions of the slope before you go up — you'll need to ski differently in icy conditions than you would if you were on wet snow or in deep powder.

While on the slopes, set a meeting time and place to check in with your parents or friends. And always ski with a buddy.

Wear sunglasses or goggles and plenty of sunblock. The rays are strong on the mountain due to high altitude and reflection off the snow.

How to play

If you can, sign up for lessons from a ski school first!

The key to skiing is control of your equipment and your speed. If you feel yourself start to lose control, fall onto your backside or your side and don't attempt to get up until you stop sliding.

Here are some key tips to get you started:

To get on a lift, put both your poles in your inside hand. Turn to the outside and watch for the next chair. As it gets to you, grab the outside pole and sit normally on the chair. Keep your skis apart, with the tips up, as you're lifted off the ground.

To get off the lift, grab a pole in each hand, but don't put on your wrist straps. Point the pole tips toward the outside of the chair, and hold them up so they don't catch on the snow. Hold the bar on the outside of the chair for balance, relax your legs, and ease yourself forward, pushing off once your skis touch the snow. Don't stand up until the chair has passed over the top of the mound, and move away from the chairlift before you prepare to ski so that others can get off behind you.

Getting up after a fall. Make sure your skis are below you on the hill. Grab the top of both poles in one hand, grab the bottom of both with the other, and plant your poles in the snow just above your hip. Push up with both arms to shift yourself forward and over your skis. Make sure your weight is forward and over your skis before you stand up.

For more information, visit: www.bam.gov/sub_physicalactivity/activitycards_snowskiing.html.

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