Categories / Outdoor & adventure
Roller Skating and Blading
Quad or inline skating.
How to start
Practise standing, rolling and stopping in a flat, smooth place such as a rink or empty car park. Wear wrist guards, knee pads and a helmet.
How to progress
Learn turning and braking, then go further.
What the evidence says
Evidence: limited
We found no trials of this particular activity. The general physical activity guidance applies: the WHO recommends 150 to 300 minutes of moderate activity a week for adults.
Take care: Falls cause wrist injuries. Wear full protection and learn to stop first.
Sources
12-week starter plan
A couple of short sessions a week.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 7 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Learn to stop first.
- Wear wrist guards.
- Skate on smooth surfaces.
Common mistakes
- Skating without protection.
- Skating on rough ground.
- Leaning back.
Kit and cost
Moderate Approximate UK prices.
- Skates (about £40 to £150)
- Helmet, wrist guards and pads
- Flat smooth space
Frequently asked questions
Is it hard?
Standing and rolling takes practice.
Is it good exercise?
It is a good aerobic activity once you can roll.
Is it safe?
Wear protection.
Good for: Heart & fitness Balance Fun & social
Compare with similar options
| Roller Skating and Blading | Orienteering | Skateboarding | Via Ferrata and Scrambling | |
|---|---|---|---|---|
| Typical session | 45 min × 2/wk | 90 min × 1/wk | 60 min × 3/wk | 240 min × 1/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Low cost | Low cost | Low cost | Moderate cost |
| Equipment | Some equipment | Basic kit | Some equipment | Specialist kit |
| Impact | Low impact | Medium impact | Medium impact | Low impact |
| Fitness needed | Some fitness | Some fitness | Some fitness | Some fitness |
| Evidence | limited | limited | limited | limited |