The health benefits of ice skating

Skating feels like play, but it is a proper workout. An hour on the ice works your legs and core, gets your heart going and, above all, trains your balance.

What skating does for you

• Balance and coordination. Standing and gliding on a thin blade forces hundreds of small corrections from your ankles, knees, hips and core. Balance improves noticeably within a few sessions.
• Leg strength. The bent-knee skating position and the sideways push work the thighs, glutes and the muscles on the inside and outside of the hips that many other sports neglect.
• Core stability. Keeping your upper body steady over moving feet works the abdominal and back muscles.
• Cardiovascular fitness. Continuous skating at a steady pace is aerobic exercise similar to cycling or brisk jogging; hockey and figure skating add bursts of high intensity.
• Lower impact than running. Gliding puts less pounding through the joints than running on pavement, although falls are part of the deal.
• Mood and confidence. Learning a new physical skill, with visible progress week by week, is good for confidence at any age, and a session with friends is sociable exercise.

Warm up first

Cold muscles and a cold rink are a poor mix. Before you step on, spend five minutes marching on the spot, doing leg swings, gentle squats and ankle circles. Start the session slowly and build up.

Common injuries and how to avoid them

• Wrist injuries from putting a hand straight out in a fall. Learn to fall sideways onto your hip; consider wrist guards when learning (see protective gear).
• Bumps to the head, especially for young children. Helmets make sense for beginners.
• Blisters and sore ankles from badly fitting or loosely laced skates. See lacing in the beginner's guide.
• Cuts from blades: always wear gloves and keep fingers tucked when you fall.

This page is general information, not medical advice. If you have a heart, joint or balance condition, or are pregnant, check with a health professional before taking up skating.