Skiing (Alpine)
Downhill skiing on slopes.
How to start
Take a beginner lesson on gentle slopes and learn to stop, turn and use the lifts. Build leg strength beforehand.
How to progress
Take lessons each trip and progress to harder runs.
What the evidence says
Evidence: limited
A 2026 pooled analysis of 82 studies found that amateur skiers had about 3.8 injuries per 1,000 skier-days and snowboarders about 1.4, though the estimates varied widely between studies. Limb injuries were most common, and fractures and sprains were the main types among amateurs, mostly caused by falls.
Take care: Falls cause limb injuries. Wear a helmet, get lessons and be fit before the trip. Stay on slopes within your ability.
Sources
12-week starter plan
Build leg strength and balance for 12 weeks before a trip.
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 5.3 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Take lessons.
- Wear a helmet.
- Get fit before the trip.
Common mistakes
- Skipping fitness prep.
- Skiing tired.
- Going on runs too hard.
Kit and cost
High Approximate UK prices.
- Ski hire (about £30 to £60 a day)
- Helmet and goggles
- Lift pass and lessons
Frequently asked questions
How risky is skiing?
A pooled analysis found about 3.8 injuries per 1,000 skier-days at amateur level, mostly from falls.
Do I need lessons?
Yes, they reduce risk.
How can I prepare?
Leg strength and balance work.
Good for: Power & speed Fun & social Balance
Compare with similar options
| Skiing (Alpine) | Snowboarding | Ice Skating | Snowshoeing | |
|---|---|---|---|---|
| Typical session | 240 min × 1/wk | 240 min × 1/wk | 60 min × 1/wk | 90 min × 1/wk |
| Effort | ●●●○○ | ●●●○○ | ●●○○○ | ●●○○○ |
| Cost | High cost | High cost | Low cost | Low cost |
| Equipment | Specialist kit | Specialist kit | Some equipment | Some equipment |
| Impact | Medium impact | Medium impact | Medium impact | Low impact |
| Fitness needed | Some fitness | Some fitness | Any level | Any level |
| Evidence | limited | limited | limited | limited |