Getting out in nature triggers the biophilic hypothesis (human tendency to connect with the natural world and other living organisms) which involves lowering human stress, boosting mental health, restoring attention, empathy, and cognitive clarity by getting outdoors and benefitting from its support for mental wellness. Studies have been conducted to measure the impact of exercise for people diagnosed with depression, anxiety, eating disorders, and even post-traumatic stress disorder. This research shows beneficial effects that produce a statistically relevant and significant reduction in these mental maladies. There is also evidence for the effectiveness of exercise training in patients with panic disorder impacted by a number of psychological factors such as increased self-efficacy, a sense of mastery, distraction, and changes of self-concept.

The Sugarbush Resort in Waitsfield, Vermont is coordinating a challenge program called “Descent to Rise Above” intended to make people more aware of and provide support for mental wellness and resilience. The program invites skiers and riders to participate in a challenge to raise up to $50,000 for mental wellness and resilience by skiing and riding a BILLION vertical feet in a single season at Sugarbush Resort. Additionally, the Challenge looks to create chances to connect and possibly share some of the less-than-comfortable stories we all may carry. Riding the lifts and stopping during long runs tend to be great times for conversations. The infinite healing power offered by the outdoors and exercise has a potency that has been penned about by poets and proved by scientists—getting outside provides enormous restorative effects to our states of mind.

The Descent to Rise Above Challenge is a partnership between Sugarbush’s Be Better Here Fund and NFI—a New England nonprofit specializing in the healing of mental and emotional trauma. NFI is an agency that works with states to provide a comprehensive system of care, including crisis stabilization, residential care, and therapeutic foster care with resource centers in all of the New England states and New York. It is the hope of the Challenge to bring some light to what NFI does and provide resources so that they may continue to provide services to the youth and adults that rely on them.

Click here at Sugarbush Rise Above program for more specific details about participating. Sugarbush’s Communication Director John Bleh stated, “Skiing and riding a billion vertical feet in a single season is a big lift, but it can be achieved. Participants need only fire up the app and track their vertical every day they are at the ski area.” Sugarbush will post updates on the Challenge’s progress every week and award Descent prizes to participants, whether it be for their vertical, braving a particularly un-fun weather day, or simply for sharing their experience.

The top three participants from each New England state and New York will receive an Ikon or Sugarbush season pass for first place; a Quad Pack for second place, and a $250 Sugarbush Gift Card for third place. Each of the participating “vertical getters” will receive a commemorative Descent to Rise Above trail sign with their vertical accomplishment burnished into it along with some Challenge SHWAG.

Descent to Rise Above Challenge participants are also invited to share their stories about navigating mental health challenges. These stories can be shared anonymously, allowing for openness and honesty in a safe space.

Whether it’s a moment of vulnerability, a breakthrough, or a small step toward healing, peoples’ sharing their experience can help inspire others on their own path. 

More About Mental Wellness and the Outdoors

Will there come a time when psychologists prescribe an exercise and outdoor intervention as part of therapy for their patients? These activities would seem to integrate perfectly with cognitive behavioral therapy strategies such as situational analysis, self-monitoring, homework activities, and supportive follow-up to help compliance.

Physical fitness associated with other snow sports such as cross country skiing or snowshoeing can also improve self-esteem for those facing mental challenges, and as patients feel better about themselves they’ll develop a more optimistic and energetic frame of mind. There is also an association between aerobic exercise and increased alertness. The exercise improves circulation and increases the availability of oxygen to the brain while it also causes the body to produce chemicals such as adrenaline to promote mental alertness. Fitness can instill a sense of pride and confidence and allow the mind a pathway to escape from everyday stress. Biologically speaking, exercise is said to cause the brain to release beta endorphins, which are essential in relieving pain and create a sort of euphoric or light happy feeling. This overall mood enhancement can be prescribed to help treat depression and anxiety. Regular exercise will also invoke focus, determination, and discipline which are mentally strengthening.

“The Nature Fix” a book by Florence Williams published by W.W. Norton & Company in 2017 provides some of the most compelling arguments for people to spend more time outdoors in nature, based on an increasing amount of biological, psychological, and medicinal scientific evidence.

Over the years, efforts have been made to quantify nature’s impact on mood, well-being, ability to think (remember, plan, create) and sociability. Nature also effects a social component like the feeling that is shared among people who spend time together outdoors or people who perform exceeding acts of kindness in the aftermath of a severe environmental event such as a tornado, earthquake, firestorm, and such.

The evidence (20 pages of cited notes and credits in the book) about nature impact involves details with cortisol levels, sympathetic nerve activity, heart rate decline, and hemoglobin in the brain’s prefrontal cortex.  The Nature Fix is replete with plenty of information, but for the average person suffice it to say that programs that get us outdoors and exercise such as Descent to Rise Above Challenge is just what the doctor ordered.

In many of my entries, I talk about skiing safety, but I think it needs more emphasis, maybe even continual emphasis. Here are the seven rules of slope safety to keep you and others out of danger:

1. Always stay in control and be able to stop or avoid other people or objects.

2. People ahead of you have the right of way. It’s your responsibility to avoid them.

3. Don’t stop where you obstruct a trail or aren’t visible from above.

4. Whenever starting downhill or merging on to a trail, look uphill and yield to others.

5. Always use devices to help prevent runaway equipment.

6. Observe all posted signs and warnings. Keep off closed trails and out of closed areas

7. Prior to using any lift, you must have the knowledge and ability to load, ride, and unload safely.

I’ve been thinking hard about the code of skiing. The most important in my mind is number two which doesn’t apply to you but really applies to all the people who are going to pass you.

As a senior skier I tend to ski slower and more carefully along the side of the trail and respect the code by announcing when I’m going to pass a skier well before I do. I ski at a speed that allows many people to pass me. I feel there must be a way to educate others who, when passing me, don’t say a word or shout “watch out”. I learned to ski in the 60’s and 70’s and announcing my intention is ingrained in me. The big question is how to indoctrinate many others who don’t apply this simple safety and courteous practice? If this was the armed service, their teaching methods would be to repeat it 100 times until it was engrained into your brain.

I think one solution would be to put up a permanent banner in the lift line where no one will miss it. If they take 10 runs a day they’ll see it 10 times. Unless they can’t read, it should eventually sink in. Wouldn’t that be nice? It’s the most important rule on the slopes and would prevent many accidents. I also think the logo for the Snow Angel Foundation is one we should all adopt. I plan on getting a patch to wear on my jacket just to give them the exposure. I know that Killington and other ski areas have partnered with the Foundation and will give the cause a great deal of exposure.

Last year at Whiteface the Foundation did have signs up in two locations in the lift line that said, “respect the zone”, meaning the 15-foot radius that is the “no ski zone” as one is passing. The signs were very small. They should be banners across the entire lift line so no one can miss them.

I avoid weekend skiing just because it’s crowded with hundreds of people zooming by you at speeds where they may be in control of or not! I also try to ski the wider trails and stick to the edges to give people the most room to pass. Lastly, I look for the most out of the way, unpopular trails on any mountain. Believe it or not there are many.

Today, our equipment is designed better and better for safer skiing. We have helmets to help prevent head injuries, heated equipment to prevent frostbite, and even inflatable vests for speed racers who might have a bad fall. Maybe someone should design ski clothing with airbags!

However, no matter how much you do personally, it’s the other guy you must worry about! I now have the ski pole extensions designed by SKI GUARDIAN and called MY SKI SPACE. Let’s see how much they’ll help keep people away.

As always, there’s lots happening at our favorite ski/snowboard resorts in January.  This month, let’s start with a shout-out to two of them which are making headlines for ground-breaking (literally) new lifts and new terrain.

Deer Valley

 The Utah resort Deer Valley has officially opened the first phase of its major 3,000-acre expansion area with the new Keetley Express chairlift, from the newly constructed Deer Valley East Village.  It opens never-before-skied terrain and provides additional skier access access 500 additional day-skier parking spots.

Keetley Express is Deer Valley’s first six-person chairlift with a bubble. It drops off skiers near the bottom terminal of the Sultan Express chairlift on Bald Mountain. Two additional new chairlifts also set to open this season, Hoodoo Express and Aurora, provide access to beginner-friendly trails and return connectivity to Deer Valley East Village.

“This terrain expansion represents a transformative moment for Deer Valley and our skiing guests,”Deer Valley President & Chief Operating Officer Todd Bennett told SeniorsSkiing. “Keetley Express and the skier access through the new Deer Valley East Village are the next steps in our commitment to deliver exceptional access and unparalleled ski experiences. These enhancements make our world-class terrain even more accessible while maintaining the thoughtful design and exceptional experience that define Deer Valley.”

Big Sky Resort

The Montana resort made history with the grand opening of the Madison 8 eight-passenger chairlift, which replaces the former Six Shooter six-pack on the Moonlight Basin side.  At an inclined length of 8,631 feet, Madison 8 now holds a record as the world’s longest eight-place chairlift installation, and advances the resort’s reputation as home of North America’s most technologically advanced lift infrastructure.

Madison 8 makes Big Sky Resort the only North American ski destination with three bubble D-line lifts and two eight-place lifts.

“Since Big Sky 2025 was announced nine years ago, we’ve had an ambition to create North America’s most technologically advanced lift network,” resort president and COO Troy Nedved told SeniorsSkiing, adding it’s the twelfth new lift installed since 2016, certainly makes this a reality.”

Also new this season is the One&Only Moonlight Basin gondola, providing direct access from the luxury hotel chain’s new Sky Lodge.

Short Swings From the East Coast

Tenney Mountain

The family-friendly resort in Plymouth, NH, is now open seven days a week for skiing.

Stowe Winterfest

January 23-25 – Watch professional ice carvers create stunning sculptures throughout the village, then experience the NICA-sanctioned Ice Carving Competition. There are more than 20 events activities for all ages, including ski movies, kids’ carnival fun, and unique sports tournaments like Snowgolf and Snowvolleyball.

Subaru Winterfest Returns to Killington

January 31-Febrary 2 – It’s fun and games, non-stop entertainment by local bands and free equipment demos at the popular Vermont resort. There’s limited FREE parking at K-1, so make reservations well ahead. https://www.killington.com/things-to-do/events/events-calendar/subaru-winterfest-killington

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Research on the southern ski industry shows that below the Pennsylvania/Maryland state line, resorts boast a nationally significant rate of infrastructure reinvestment.

“Incremental” and “annual” spending on snowmaking improvements, more modern lifts, and new slopes tell most of that tale (as they do everywhere). But when resorts spend big bucks on big changes it gets enthusiasts excited and can shake up the competition. That registers with snowsports fans even when improvements take a few years to accomplish, which is happening this winter in West Virginia at Timberline Mountain, in Virginia at Massanutten, and in North Carolina as the one-time Wolf Laurel ski area gets ready to open as an upscale boutique resort.

The Rundown 

Instead of going straight to those stories, I’ll start with North Carolina “in honor” of Hurricane Helene. The storm’s massive destruction makes it a bit of a miracle that North Carolina’s southernmost Appalachians would even have a ski season this winter. (If this buries what you’re interested in, just drop down to “Big News.”)

When I cleared the debris from my own property below Grandfather Mountain in the Watauga River Valley near Boone (north of Asheville), and the lights and water finally came back on weeks later, it seemed that destruction at the state’s six Western North Carolina ski resorts would likely be significant. Since then, with vaporized, even major roads being rebuilt—I-40 north of the Great Smokies will take a year!—I confess to head-shaking, mouth-agape awe at the tear-jerking ruin I discovered when I could explore. 

As I drove past the flank of Grandfather Mountain, a state park and likely the East’s most ecologically significant summit, the flattened forests look like someone dumped a pile of toothpicks on nature, a lot like the damage to Puerto Rico’s rain forest-covered mountains that I recall seeing shortly after Hurricane Hugo decimated the island’s Caribbean National Forest in 1989. 

Luckily it turns out being at the top of these lofty southern summits minimized flood damage to ski areas, the biggest impact of the storm. 

Even so, when I drove the few miles from my home to Sugar Mountain to survey the crowds of Thanksgiving skiers, the road on the way to the slopes and others in the incorporated town around the resort were lined with snapped power poles, wires, and massive debris piles waiting for DOT pick up. 

Oddly, the piles of boughs and other evergreen slash from white pines and the indigenous, highly prized Fraser fir looked like a happy hunting ground for wreath makers and lent the drive a Holiday feel. In fact, in this high elevation area, Holiday decorations are big business that makes North Carolina the country’s number two Christmas tree growing state. The 18-foot, Fraser fir towering right now in the Blue Room of the White House made it’s way to DC in mid-November from a tree farm in the shadow of Sugar Mountain.

This winter skiers won’t miss the lingering scars of land slides, match stick-snapped trees, and flood-gutted, dislocated, boarded up homes and businesses as they respond to the North Carolina ski industry’s plea “don’t forget us!” The infusion of tourism dollars that a successful ski season will bring is critical this year, especially in rural areas where ski resorts fuel the winter job market and deliver the bulk of the year’s occupancy tax revenue to municipalities, even those known for  bullish summer tourism.

Cities and towns with names like Asheville, Chimney Rock, and Banner Elk, with centuries-old summer cultures, are now recognizable all over the country to people following the storm and its shocking scenes of devastation. A drive through Asheville’s River District and the Biltmore Village shopping and dining neighborhood still leaves people shaking their heads with the years of rebuilding ahead.

Nuff said. The recovery continues and we’ll definitely be leaving the light on for you.

Big News

Starting with the Old North State, let’s hit some bigger stories.

Hatley Pointe Ski Resort, NC

The news in North Carolina is that the modest 1970s ski area formerly known as Wolf Laurel, later Wolf Ridge, is likely to debut this year as Hatley Pointe, what owners Deb and David Hatley call a “boutique ski area.” The widely anticipated reinvention was slated for last winter but the task took longer than expected.

Luckily, the Hatleys success manufacturing golf carts and hot tubs appears up to funding the rebirth of Wolf Ridge while also building another upscale resort just across the state line in the mountains of East Tennessee.

The changes are sparking high hopes for what is surely one of the most connected ski areas in the entire South. The resort lies a few minutes off I-26, which makes Asheville—desperately in need of tourist dollars—a very enticing base for skiers, just a half hour away.

That means Hatley Pointe has a rarity in the South, cruise control access (so does West Virginia’s Winterplace). Urban areas to the north and west in Eastern Tennessee and Virginia are both just across the state line via the highest interstate in the East, a heated stretch of asphalt across Sam’s Gap at 3,760 feet. To the south and east, I-26 and a web of other interstates link the urban lowlands of North Carolina, South Carolina, Georgia and beyond. 

Thus homeowners in the Wolf Laurel vacation community perched under the snowy, treeless summit of Big Bald, traversed by the Appalachian Trail, are hoping Hatley Pointe and Madison County become a major presence in North Carolina’s ski and summer tourism scene.

This year’s countdown to opening has finalized a greatly expanded lodge with an upscale restaurant called Smoke and Timber, along with extensively refined slopes, updated lifts, and snowmaking.

Not having ever owned a ski area, the Hatleys are bringing a can-do attitude, some local experts from years past, and Colorado-based Mountainworks, a global ski resort designer, to the table. Everything from new summer activities, lodging, and expanded “backside” slopes are envisioned. By early December, the resort’s core slopes were covered with snow, but there were still final lift inspections and tweaks needed that spokesperson Sarah Woodward expected in time for holiday skiing. 

What’s not fully known is how fast the new owners will reinstate a slope network that made the resort promising in its early 2010s heyday. Back then the nearly 60 main acres of diverse slopes served by a summit quad also abutted an attractive set of upper elevation beginner slopes and the massive timber frame Ridge Lodge—which burned in an unexplained 2014 fire. That and adjacent lift damage scuttled access to the upper runs and what looked like a bright future.

That may change. The central slope system is ready, say the owners, and indeed part of the old upper runs, the quad-served Ridgerunner slope, is also expected to open this season. But the next layout below that, the former “Backside” runs accessed via another lift and a ski tunnel under a road, await future action.

If it all comes together as expected, Hatley Pointe could be a noteworthy new wrinkle in regional skiing. 

Timberline Mountain, WV

One of two alpine resorts in West Virginia’s Canaan Valley, Timberline Mountain always seemed poised for greatness, without ever getting there. A different future arrived in 2019 when the 1,000 vertical feet of fall line terrain was purchased by Indiana’s Perfect North Slopes.

Lift changes came first—a six-person detachable summit lift and a fixed grip quad to mid-mountain. A major day lodge expansion and the twenty-room slopeside Timberline Hotel reinvented the base experience. Annual improvements have consolidated the progress, making this winter a great time to appreciate this resort’s arrival as one of the region’s top ski experiences.

That status includes the South’s longest run, two-mile Salamander, that abuts the Monongahela National Forests’s Dolly Sods Wilderness, an awesome backcountry Nordic ski location connected to the adjacent White Grass Ski Touring Center, the region’s top cross country ski resort. Two adjacent state park Nordic layouts, and the state’s Canaan Valley Ski Area, round out Canaan Valley’s rising ski reputation.

Insider tip: It’s pronounced Kuh-NANE, not KAY-nin.

Massanutten Resort, Virginia

Last winter’s finalization of a major slope expansion at this Shenandoah Valley resort moves Massanutten up among the South’s ski destinations. 

The last few years have seen four new slopes, including a third long drop from the summit, this one a double-black called “No Hessitation.” That slope, covered by automated snowmaking and LED lights, runs the lift line under a new four-person high-speed detachable called the Peak Express (replacing a conventional quad). Another of the existing summit slopes Paradice also has had a makeover and snowmaking upgrade. There’s expanded seating and menu options at the Mid-Mountain Grill.

Massanutten’s recent Director of Skiing Kenny Hess (namesake of the “No Hessitation” expert run), promised that the flurry of recent changes would be “a game changer” for the four season resort, the only employee-owned ski area in the region. This year Massanutten has it dialed in, ready to impress. As Hess promised, “Mass will ski much bigger than in the past,” and this winter proves it. Best of all, the new runs link the entire top of the mountain creating an almost separate system of slopes.

The Best of the Rest

Appalachian Ski Mountain, Blowing Rock, NC

Back in NC, snowmaking ramps up at “App” with an automated system keyed to weather stations on each snowgun. Marketing manager Drew Stanley says that makes it possible to customize snow quality and usher in mid-season snow conditions virtually overnight.

New slope lights have been installed on four slopes along the resort’s right side switchback, all fine-tuned for uniform illumination and superior night skiing. Another modernization of the family-friendly lodge decor adds undermount sinks, automatic soap and water, custom granite countertops and rustic wood-framed mirrors.

Not completely new this season, the resort’s RFID ski ticket system integrates ski rentals and lessons at the slope’s French-Swiss Ski College with timed arrivals to eliminate congestion. The resort’s flex-ticket this year adds an hour of free ski time if bought online.

Sugar Mountain, NC

Despite the storm, Sugar opened the ski season the weekend before Thanksgiving touting expanded snowmaking. Sugar was among the first southern slopes to make great grooming a specialty decades ago back when it wasn’t. Its trademark combed corduroy gets better this season with two new Pisten Bully 600 free groomers and a new winch cat aimed at the resort’s double blacks.

Sugar’s mile and a half, 1,200 vertical foot longest run begins on a big switchback from the mountain’s 5,300-foot summit on the Northridge slope, then swings past the start of the super popular Gunther’s Way (named after owner Gunther Jochl). Busy Northridge doubles in width this winter and gets new LED lights. “Giving skiers and riders more space and brighter lights always makes the night session a more pleasurable experience,” Jochl says.

Upper mountain snow quantity and quality also benefits from new automated SMI snow machines on Northridge and just below on Flying Mile, all fed by a second centrifugal 4,000 CFM compressor that replaced two aging ones.

This season Sugar initiates an RFID chip-based, digital ticket system from SKIDATA using onsite ticket purchasing agents or kiosks. An online-only ticket system should also make tubing and ice skating more convenient.

Wintergreen, VA

Happy anniversary Wintergreen—a half century this year, overlooking the Charlottesville area from the crest of the Blue Ridge. To celebrate the resort will stage special events throughout the winter and offer a free learn to ski and ride program. Participants sign up for three free 2-hour group lessons that include beginner area lift tickets and beginner equipment rentals, and after completion they can buy a discounted season pass for the rest of the year and the following winter.

Snowshoe Mountain Resort, WVA

Alterra Mountain Company resort Snowshoe Mountain, one of the company’s seventeen Ikon Pass destinations, also celebrates a 50th anniversary this winter.  

Wisp Resort, MD

Resort sprawls above Deep Creek Lake in Maryland’s westernmost Garrett County. This season debuts an assortment of snowmaking and slope lighting upgrades around the resort’s 33 trails over 132 acres, more than 90% of which is lit for night skiing. Like Wintergreen in Virginia, Wisp is a PGRI Pacific Group Resort company and shares the free learn to ski and ride program.

Indy and Ikon Pass Update—

The Indy Pass discount ski ticket program has spread to six participating ski resorts in the South, including Bryce Resort, Massanutten Resort, and Wintergreen in Virginia, Canaan Valley Resort and Winterplace Resort in West Virginia, Wisp ski area in Maryland (a sister resort with Wintergreen in the PGRI Pacific Group Resort company), Cataloochee Ski Area in North Carolina and Ober Mountain in Gatlinburg, Tennessee. Alterra Mountain Company’s Snowshoe Mountain Resort in West Virginia, the region’s biggest ski area, is part of the Ikon Pass network.

Before the Golden Bachelor created a hoopla and appeared on TV, Herman Smith Johannsen also known as Jackrabbit Johannsen was known for cross country (XC) skiing at 102 years old. He was a man who popularized XC skiing in Quebec and later in America. He lived until he was 111 and was always inquisitive about what was on the other side of the hill. The Jackrabbit kids’ ski program in Canada was named for him and there was also a Jackrabbit ski wax. I don’t know if there is a direct correlation for Johannsen proving that XC skiing helps you live longer, but it is a plausible theory.

Among the 4-5 million American XC skiers, about 11.2% are aged 55 or older while 30% of the general population falls into that age group. For those elder individuals who live in or near snow country, they might want to consider the benefits of XC skiing to help them live healthier and longer lives like Johannsen.

As a recreational activity, XC skiing is one of the most acknowledged forms of aerobic exercise and there is scientific evidence that the sport’s characteristics are excellent for mental well-being, too. Recommendations are for older people to undertake vigorous physical intensity (exercise) for 75 minutes per week or moderate intensity for 150 minutes each week. XC skiing is a sport that even when done at a slow pace can raise the heart rate for fitness. The well-being associated with XC skiing is derived not only from the physical exercise involving all the body muscle groups, but it is an outdoor activity that takes place in nature in the winter. This “forest bathing” or immersion in nature has been explained in the book “The Nature Fix” and according to scientific evidence besides the fitness biological benefits, there are very positive psychological and medicinal impacts derived from the activity. The sensory experience of getting outdoors is a kind of eco therapy and a prescription for lowering stress, restoring attention, and boosting mental health and cognitive clarity.

Many XC ski areas offer programs catering to elders from weekly meet-up group outings to special lesson programs and of course, discounted rates for those aged 65 and older. The social aspect of XC skiing occurs when meeting others on the trail junctions or in the lodge and evidence shows that interacting with friends and family is significant factor for living a long and healthy life.

Ski lessons (or a refresher clinic) are recommended to make the sport easier and more satisfying. Ask for an instructor who specializes in teaching older skiers.

Some recommendations for older XC skiers include talking to the doctor if uncertain about strenuous exercise (and remember that you are able to take it easy and ski at a slow pace). There are tips for first timer XC skiers which suggest to stay within your limits and not to ski too long or too far. Going to a XC ski area is a great idea because the trails are groomed and tracked which makes the sport easier. Additionally, the ski area will have patrollers, rental equipment and ski instructors to provide technique pointers if needed. The new XC ski gear for skiing on a groomed trail is light and lively. The bindings are adjustable to give the skis more glide (go faster and glide further) or more grip (go slower) and this adjustability can also help address how the ski performs in different snow conditions. If a trail is too steep another option is available as it is not a crime to remove the skis and walk down the difficult section (or side step on the skis to avoid speeding out of control).

Another good idea is to know where you are going and where you are on the trail network. Many trail configurations can be confusing and you don’t want to get lost particularly if you are tired. Check the trail signs along the trails and carry a trail map if one is available – and check the map to know where you are in the trail network.

Dressing for cross country skiing is about layering (see What to Wear article) with a light base layer, a shirt and a light jacket. Only use heavier layers when it is very cold because overdressing can be a problem as you create heat when XC skiing. Keep in mind that you can remove layers if you become overheated. Socks, gloves and a hat are important components of your outfit and each plays a key role in keeping you comfortable.

Socks should be comfortable and keep your feet warm and dry. There are many brands of ski socks that are produced to perform. XC ski gloves are available in various thicknesses and if you have problems with the cold, get a heavier XC ski glove or mitten but avoid alpine ski gloves because they are too heavy and are not made for the movement with XC ski poles. Hats could include a lightweight knitted cap or a headband. If your jacket has a hood, that works perfectly on a very cold day.

Sunglasses can minimize the glare off the snow but they also keep the wind out of your eyes. Another job for sunglasses may include improving flat light on the trails, but for the most part this is less important because XC skiing is not too fast so you can handle terrain without worrying about the visibility due to flat light.

Injuries are minimal with XC skiing but be aware of issues such as falling, exhaustion, dehydration (always bring water and take gulps a few times on your outing), and frostbite (if it is very cold). If you are not a regular XC skier, expect to be sore in some muscles (such as back, neck, arms or legs) on the day following your outing and Advil should successfully address such soreness.

When done regularly XC skiing is soft on the body and delivers a general well-being that it can bring you. Hopefully these tips will help you to enjoy the winter outdoors on XC skis!