Cross-country skiing

Know the benefits. Lots of families love cross-country, or Nordic, skiing because it's a chance to enjoy a peaceful setting, far from crowds. It's also a great opportunity to view wildlife, whether it's tracks in the snow, or seeing birds and animals up close. "Once we saw a family of five lynx, and another time a lynx chased a snowshoe hare across the trail about 10 feet in front of us," says Rob Foster of Thunder Bay, who skis with his wife Lana and their two kids, Adam, 8, and Megan, 10. And it's a great workout, too. "Cross-country skiing is easily the best aerobic activity that anyone can do," says Dick Carlson, director of Garnet Hill Cross Country Ski Center in North River, NY. "You build strength and endurance." Parents tell Calgary ski instructor Colin Bell that they like the character-building this activity offers-you have to do the work to get to the reward of zooming down the hill!

What's suitable at what age. "Kids can start skiing as young as 2 or 3, as long as the parents are heavily involved in helping them. To start lessons with an instructor, they should be 5 or 6," says Bell. Before age 6, kids are walking on the skis for short distances. After that, they have the strength and coordination to push and glide. Poles don't come into the picture until age 9 or so, when they start tackling bigger hills and need poles to get up them. As for the kinds of cross-country skiing, there are two: classic (the traditional movement with two skis side by side) and the much faster skate skiing (where skis go in a V or skating movement). Bell suggest that kids learn the basics of classic first and then move on to skate skiing if they're interested.

The equipment. No-wax skis are fine for classic skiing and save you the hassle of deciding which wax to use and removing the old stuff. A classic ski on end should reach to your child's hand raised above her head. Classic poles go to the armpit. A skate ski on end should curl over her head, and the poles reach between her nose and mouth.

Ski boots should be quite flexible and fit like regular running shoes, worn with a thicker sock, says Carlson. Skate ski boots are cut higher and are a bit more rigid. Choose several thin, warm, non-cotton layers of clothing that your child can add or remove depending on the activity level-you can really work up a sweat! (Little ones should be more warmly dressed since they won't be moving as much.) A hat and mitts are a must. In terms of cost, new skis, poles, boots and bindings cost about $150 and up, but as with downhill skiing, rentals and secondhand equipment are good options. Remember that not all bindings fit all boots.

Choose an approach. Bell suggests six weekly lessons that last a couple hours to build on skills rather than trying to learn them all at once. Lessons tend to cost between $50-200 for the season, depending on the facility. Like any skill, kids learn more when it's fun, so look for a program that includes lots of games and a kid-friendly instructor. "Kids often think that cross-country is for some old fogey in wool knee-socks, but once we show them what they can do-with the modern equipment, you can turn on a dime-they get excited," says Bell.

An instructor who has been certified (in the US, by the Professional Ski Instructors of America; in Canada, the Canadian Ski Instructors' Alliance or the Coaching Association of Canada) is great but not required.

Older kids may get a kick out of a new twist on cross-country called "Nordic jibbing"-skiing at a terrain park that has jumps, ramps and bumps. Kids may like races too. Adam and Megan Foster had a great time competing at a 10km race with their parents last winter.

Be safe. "One of the great things about cross-country is that there's a very low risk of injury," says Bell. Wear sunglasses and SPF 15 to screen harmful UV rays, dress in warm layers, be aware of frostbite and don't ski at temperatures below -13F/-25C (with or without windchill). Remember to drink water, herbal tea or hot chocolate to rehydrate and avoid cramping, and take breaks to warm up and snack if needed.

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