Heading to the mountains and wondering whether skiing can really help you feel better in your body? Good news: skiing and an active lifestyle go very well together. Between the cold, the altitude and the muscular effort, your body uses far more energy than you might think.
But how much energy do you actually use up skiing? Which muscles are working? And above all, how can you make the most of your days on the slopes to stay active and feel your best? Here’s everything you need to know.
How much energy do you actually use up skiing?
This is THE question you’re probably asking yourself: does skiing really make you use up energy?
On average, a woman uses up:
- 350 to 500 calories per hour in alpine skiing
- Up to 600 calories per hour at a sustained pace
- Even more if you alternate dynamic runs with walking around the resort
Over a full day (4 to 5 hours of cumulative activity), energy expenditure can reach 1,500 to 2,000 calories.
Why such a high energy expenditure?
- The cold forces your body to produce more heat.
- The altitude slightly increases energy expenditure.
- Ski runs place intense demands on your muscles.
- You are almost constantly in motion.
👉 Yes, skiing fits very well into an active lifestyle — as long as you don’t pair every run with an XXL tartiflette (more on that below).
Which muscles does alpine skiing work?
Alpine skiing is an incredibly complete sport. Even if it feels like mostly your legs are doing the work, your entire body is engaged.
The main muscles involved:
- Quadriceps: constantly active to absorb impact
- Hamstrings: to stabilise movements
- Glutes: heavily engaged through turns
- Calves: to maintain balance
- Core and back: for posture
- Arms and shoulders: for balance and pole work
In other words, skiing acts as a full-body strength workout.
And engaging your muscles means working them every day.
Why does the mountain environment encourage you to stay active?
The mountains create an environment that is particularly well suited to an active lifestyle:
1. The cold increases energy expenditure
Your body uses more energy to maintain its core temperature.
2. Interval-style effort
Skiing works like interval training:
- Intense phase (the descent)
- Recovery phase (riding the chairlift back up)
This type of effort, which alternates between intensity and recovery, keeps your body working throughout the day.
3. Sustained activity throughout the day
At a ski resort, you’re far more active than you realise. Between trips back and forth to your accommodation, carrying your skis, getting around at altitude and taking short walks to reach the lifts, your body stays in motion for a large part of the day. This “invisible” activity increases what is known as NEAT — your daily energy expenditure outside of structured exercise. The result: even between runs, you keep moving and using energy.
Why some women use up more energy than others when skiing
Not all ski days are equal. The factors that matter:
- Your starting weight: the higher it is, the greater your energy expenditure
- Your level: a beginner skier often uses more energy because they work harder to maintain their balance
- The intensity of your runs
- Your actual time spent being active
- Your diet: if you use up 1,800 calories but consume 2,500 at the mountain restaurant, the day’s overall balance may not be what you hoped for.
How can you make the most of skiing to support your fitness?
If you’d like to use your mountain break as an opportunity to look after yourself, here are a few simple tips to apply every day:
Mix up your runs
- Alternate between red, blue and black slopes
- Include more technical descents
- Extend your sessions
Engage your posture
- Keep your core lightly engaged
- Sink a little lower into your stance
- Consciously activate your glutes through turns
This turns your ski day into a genuine strength-training session.
Stay active off the slopes too
- Walk instead of taking the shuttle when you can
- Try a snowshoeing session
- Take the stairs instead of the lift
Keep indulgent moments in check
Mountain holidays often mean:
- Raclette
- Fondue
- Tartiflette
- Mulled wine
Of course, you can treat yourself. But if you’d like to maintain a balanced diet during your days on the slopes, think about lightening up your winter meals by adjusting your portions and sides. A protein-rich breakfast, a balanced lunch and plenty of water throughout the day will help you make the most of your time on the slopes.
And after an intense day on the slopes followed by a heartier mountain dinner, give yourself some proper time to unwind. An infusion in the evening is a pleasant way to enjoy a hot drink and keep hydrated.
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- Is the treadmill effective for weight loss?
- How to lose weight in the pool?
- What are the best sports for burning calories?
Useful categories: Slimming Exercises.
