XC Skiing For Pregnant and Postpartum Women

Snowshoeing at Trapp Family Lodge

Every pregnancy guide book and website will tell you that it's very important to exercise during your pregnancy. Exercise will help to keep your body loose and supple, leaving you much more well equipped to deal with the strains and stresses of late pregnancy and, ultimately, labor. What those same books and websites are hazy about though, are exactly which sports and exercise you should be undertaking: if you have always been into cross country (XC) skiing, can you continue to ski during pregnancy? 

XC Skiing During Pregnancy

The simple answer is that yes, provided you have the approval of your doctor, you are able to enjoy XC skiing during early pregnancy. If you are not a regular and expert XC skier then your pregnancy is definitely not a good time to take up the sport; it is important that you are able to balance and feel there is a minimal risk of falling during your ski, as it is any fall or bump that has the potential to be damaging to your baby. 

Perhaps you can check out some skiing videos and read some snow reports before you hit the slopes, to consider how you feel about enjoying your favorite winter sport while you're pregnant? Some women find even seeing skiing makes them feel so concerned that they are unable to enjoy themselves like they usually do. 

Even if you are an experienced and regular XC skier, there are some precautions you should take if you decide to hit the snow whilst pregnant. Try not to overexert yourself too much: take things slower and less enthusiastically than you might have previously. Pay attention to your body and how you're feeling; don't push through any twinges or shortness of breath. Sit down and take a short rest instead! 

Backpack baby takes a peek at Highpoint Cross Country Ski Center

Many women will choose to stop skiing at around the fifth month of their pregnancy because this is when most women find they really notice their baby bumps and they begin to feel cumbersome. When your bump is large it will also affect your center of gravity, which could in turn increase your risk of experiencing a fall. You shouldn't be concerned about the higher altitude of your ski destination affecting your baby however; this is a widely reported myth! Plenty of babies are born at higher altitudes, and the change in oxygen levels will have no effect on your unborn child. 

Finally, because every pregnancy and every woman is different, ensure you discuss your plans with your doctor before you continue with your current exercise regime. That way, he or she will be able to tell you of any risks posed to your own particular circumstances. But if you are a healthy woman having a normal healthy pregnancy then there should be no reason not to enjoy a leisurely ski. 

Postpartum XC Skiing

Postpartum exercise is beneficial for new moms, both mentally and physically. Depending on the type of child birth you experience, most new moms are given the all clear to begin exercising again at around a month to six weeks after their baby is born. 

Once you are given the okay to exercise, there's no reason why you can't return to XC skiing! Just take it slowly and make sure you don't overexert yourself. It is unlikely that you will be able to go straight back into your pre-baby routine; instead set yourself small challenges to work your way of to your pre pregnancy fitness levels. Don't extend your joints to the point where it causes pain or stretch too excessively. Post-partum women will find their joints and ligaments are much softer for the first couple of months following the birth of their child, so it is important to be aware of this and avoid hurting yourself. 

By following these few simple tips, there is no reason not to enjoy XC skiing during your pregnancy and after the birth of your baby. Why not get your skis on and find out for yourself?

This article was contributed by Claire Roper

Cross Country Skiing SAVES THE WORLD - The Winter Fortress Book Review

Had Nazi Germany won the competition to build the first atomic bomb in the early 1940's, the world today could be a very different place. The book entitled The Winter Fortress: The Epic Mission to Sabotage Hitler's Atomic Bomb by Neal Bascomb is the gripping true accounting of the race to build the atom bomb during World War II.

In 1942, the Nazis were working on the atom bomb and they depended on a necessary ingredient "heavy water," which was produced in Vemork, Norway at an electricity plant run by Norsk Hydro. The Nazis invaded Norway and commandeered the facility, which was set in a castle fortress above a precipitous gorge. The production of heavy water was forcibly increased and shipped to Germany to be used in experiments needed to create the atomic bomb. 

Bascomb sets the stage explaining the production of the bomb and the background of the story's Norwegian participants, who planned and implemented what may have been the most significant and daring commando raid of World War II. Various plans were hatched in Britain and communicated to Norwegian spies, who during the winter on their cross country skis in the backcountry withstood hardships to avoid the German occupiers. The Winter Fortress has plenty of activity on cross country skis including a long distance chase escaping Germans on skis, which would make any Norwegian Olympic biathlete proud. 

The winter-oriented hardships were dramatic such as parachuting at night, freezing temperatures, the search for food, and during the nighttime trek to the Vemork plant "trudging through snowdrifts sinking nearly to their armpits in wet snow." During the raid the saboteurs were dressed in white camouflage suits over British Army uniforms to make it look like they were not Norwegians to spare the local population from German retaliation. They advanced on skis and on foot before climbing a 600-foot wall above the Mana River to clandestinely reach the facility, which was set on a rock ledge. 

The efforts of the Norwegian underground to sabotage the plant were marred for months by miscalculations, malfunctions, and calamities as the men waited to receive orders. They braved multi-day blizzards, unsuccessful hunting for food, and cabin fever to the enth degree. These Norwegians, who refused to submit to the Nazi occupiers were mostly trained in Britain and supported by local sympathizers. They awaited the conceptualized schemes by British and Norwegian masterminds. The plans had various possible results that were outlined and comparatively analyzed by the author. 

The story is a roller coaster of determined undertakings to interfere with the German efforts to produce and transport heavy water. The impact on the protagonists and their families and neighbors are portrayed as well as Nazi brutality in the war. 

Neal Bascomb lives in Seattle and is a former international journalist, who is a widely recognized speaker on the subject of World War II and the best-selling author of Hunting Eichmann, The Perfect Mile, and Red Mutiny. The publication date of The Winter Fortress from Houghton Mifflin Harcourt is scheduled for May 3, 2016.

Can XC Skiing and/or Snowshoeing be a Remedy for Anxiety and Depression?

There have been studies done about exercise intervention for clinical populations diagnosed with depression, anxiety, eating disorders, and even post traumatic stress disorder. This research shows that there are beneficial effects that produce a statistically relevant and significant reduction in these mental maladies. The following few paragraphs provide info from some articles that covered the topic of using exercise as a good strategy for therapists to employ.

In the 4th century, Plato reportedly quipped, “For man to succeed in life he has been provided with two means, education and physical activity. Not separately, one for the soul and the other for the body, but for the two together. With these two means, man can attain perfection.” The CDC cites health benefits associated with a range of physical activity and in its absence there can be an increased risk of obesity, heart disease, diabetes, certain cancers, etc. Physical inactivity may also be associated with the development of mental disorders such as those listed above.

There is 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. Can or will psychologists prescribe such an exercise intervention as part of therapy for their patients? It 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 will also improve self-esteem 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.

Cross country skiing and snowshoeing are the top forms of aerobic recreational activities. And aerobic activities have been found to promote mental health, boost energy, improve sleep, relieve tension and stress, and combat anxiety and depression. There is a real proven link between physical fitness and mental health and well-being. We should get moving on this!

How do we encourage more psychologists to enroll their patients in outdoor fitness endeavors as part of therapy? There will be benefits from such strategies at a wide range of levels from getting someone out on rental snowshoes for 3 short weekly hikes to training for a 50 km skiathon.

A strategy to bring together xc skiing or snowshoeing and professional therapists can be developed. The skier can create a prescription for a routine for skiing or snowshoeing a number of kilometers a few times per week and the therapist can schedule sessions or maybe even hold the sessions on the trails. What would that be worth an hour including trail passes? Maybe xc ski areas can sell transferable season passes to therapists in a package? Maybe health insurance could cover the cost of and encourage such a winning strategy.

Cleaning, Base Refreshing, Base Saturation, & Summer Storage by SkiPost

The winter and snow cover are leaving us, so what do we do with ski equipment?

1) Cleaning: Use wax remover and Fiber wipe to clean the kick zone and also the glide zone.

2) Use the finest Steel or Copper brush to clean excess dirt from base.

3) Apply layer of Start Base (or Service or soft non-fluoro glider like SG2) to glide zones.

4) While wax is still soft use scraper with low pressure to "hot wipe" wax and further dirt away.

5) Follow with Fiber wipe and then finest steel brush again to remove dirt while refreshing base further. Repeat steps 4 and 5 as necessary until no more dirt is seen coming from base.

6) If you suspect your skis have any base damage (i.e. base sealing) consider having the skis stoneground to reveal a fresh base in the spring before summer storage. A fresh base is the most import feature in a skis ability to hold wax and to glide. Ski shops in most every ski town offer great stone grinding services.

7) Once you have a clean and refreshed base it is time to saturate the base with a summer storage wax. In the glide zones melt in a thick layer of Start Base (or Service or soft non-fluoro glider like SG2) and let it cool. If all the wax has been absorbed into the base at any point add another layer on to. Let cool leave it on the ski all summer.

8) Skis should be storage in cool, dry place, out of sunlight and not near heating elements nor not near the roof where temperature can rise over 50C degrees. Skis should be stored loosely strapped with no pressure on camber so that there is no risk that heat and pressure can alter any of the skis camber characteristics.

9) Better to do something than nothing. So at the very, very least crayon your softest glide onto your glide zones right now.

Article contributor Andy Gerlach in Sun Valley, ID knows his stuff –he's with SkiPost and Start Wax at http://www.skipost.com/