Is Roller Skating or Rollerblading Good Exercise?
If you’ve seen people gliding through parks on skates lately, you might wonder: is this just fun, or is it actually a workout? Roller skating and rollerblading (also called inline skating) are both excellent forms of exercise. They offer a full-body workout that’s easier on your joints than running, while helping you build strength, improve balance, and boost your heart health.
Whether you’re thinking about dusting off your old skates or buying a new pair, this guide will help you understand the fitness benefits, calorie burn, and safety tips for getting started.
What Counts as Exercise?
Before we dive into roller skating specifically, let’s clarify what makes an activity “exercise.” According to the NHS physical activity guidelines for adults, adults should aim for:
- At least 150 minutes of moderate-intensity activity per week, or 75 minutes of vigorous-intensity activity
- Muscle-strengthening activities on at least 2 days per week
- Breaking up long periods of sitting with movement
The NHS lists rollerblading as a moderate-intensity activity. This means it raises your heart rate and makes you breathe faster, but you can still hold a conversation whilst doing it.
How Many Calories Does Roller Skating Burn?
One of the best things about skating is how many calories it burns. According to Harvard Health Publishing, a person weighing 155 pounds (around 70 kg) can burn:
- 311 calories in 30 minutes of casual rollerblading or skating
- 421 calories in 30 minutes of fast-paced rollerblading
For comparison, the same person would burn about 288 calories playing basketball or 252 calories swimming at a moderate pace for the same amount of time.
The Compendium of Physical Activities measures exercise intensity using MET values (Metabolic Equivalent of Task). Roller skating has a MET value of 7.0, whilst inline skating ranges from 7.5 (recreational pace) to 15.5 (maximum effort). A MET value of 7.0 means you’re burning seven times more energy than you would sitting still.
What Makes Roller Skating Good Exercise?
Cardiovascular Fitness
Roller skating gets your heart pumping. It’s an aerobic activity that strengthens your heart and lungs, similar to cycling or jogging. Regular skating can help reduce your risk of heart disease, lower your blood pressure, and improve your overall endurance.
The rhythmic motion of pushing off with each leg means your heart works steadily throughout your session, making it an effective cardio workout.
Low-Impact on Joints
Unlike running, which can be tough on your knees and ankles, skating is a low-impact activity. Your feet glide smoothly rather than pounding the pavement. This makes it an excellent choice for people who want a challenging workout without the joint stress.
If you’re recovering from an injury or have joint concerns, roller skating can be a gentler alternative to high-impact exercises.
Builds Leg and Core Strength
Skating works multiple muscle groups at once. Your quadriceps, hamstrings, glutes, and calves all fire up as you push forward and maintain speed. Your core muscles (abs and lower back) work constantly to keep you balanced and upright.
The side-to-side motion also engages your hip abductors and adductors, muscles that often get neglected in straight-ahead activities like running or cycling.
Improves Balance and Coordination
Staying upright on wheels requires constant adjustments. This challenges your balance and coordination in ways that few other activities do. Over time, you’ll develop better body awareness and stability, which can help prevent falls in daily life.
Research suggests that balance training becomes increasingly important as we age, making skating a fun way to build this essential skill.
Roller Skating vs Rollerblading: Which Is Better?
Both roller skating (quad skates with four wheels arranged in a square) and rollerblading (inline skates with wheels in a single line) offer similar fitness benefits. The main differences come down to personal preference:
Roller skates tend to feel more stable for beginners because of their wider wheelbase. They’re popular for recreational skating and roller derby.
Inline skates (rollerblades) generally allow for faster speeds and are better for longer distances. Many people find them more manoeuvrable once they get the hang of them.
From a fitness perspective, both burn roughly the same number of calories and work the same muscle groups. Choose whichever feels more comfortable to you.
Safety First: Essential Protective Gear
Before you head out, proper safety equipment is crucial. The Inline International Skating Association recommends wearing all of the following:
Helmet: Must fit securely and be buckled, with the front sitting just a finger’s width above your eyebrows. Look for ANSI, ASTM, or SNELL-certified helmets. Head injuries are rare in skating, but they can be the most serious.
Wrist guards: The wrist is the most commonly injured body part in skating falls. Wrist guards with hard plastic allow you to slide during a fall, reducing impact force. Studies show that 87% of wrist injuries could be prevented with proper protection.
Knee pads: These protect your knees during falls and provide cushioning when you land after jumps. They should fit snugly without restricting movement.
Elbow pads: These offer extra protection during sideways falls. Research indicates that 82% of elbow injuries could be prevented by wearing elbow pads.
Never skip the safety gear, especially when you’re starting out.
Getting Started: Roller Skating Tips for Beginners
Ready to give skating a go? Here are some practical tips to prevent injuries:
- Start on smooth, flat surfaces: Car parks (when empty) and smooth paths are ideal for learning. Avoid rough surfaces, hills, or busy areas until you’re confident.
- Learn to stop properly: Practice stopping techniques before you build up speed. The heel brake on inline skates or the toe stop on quad skates are your friends.
- Bend your knees: Keeping your knees slightly bent gives you better balance and control. Standing too upright makes you more likely to fall backwards.
- Look ahead, not down: Focus on where you’re going, not at your feet. This helps with balance and lets you spot obstacles early.
- Practice falling safely: Learn to fall forward onto your knee pads rather than backwards. Tuck your chin and try to avoid catching yourself with outstretched hands.
If you’re looking for more activities to keep active, check out this list of 70 cheap or free activities to keep moving, which includes roller skating, along with plenty of other ideas.
Making Skating Part of Your Fitness Routine
To get the most fitness benefits from skating:
- Aim for consistency: Try to skate 2-3 times per week for at least 30 minutes per session
- Vary your intensity: Mix leisurely skates with faster-paced sessions for interval training
- Add variety: Try skating backwards, practising turns, or finding hills to increase the challenge
- Combine with strength training: Remember the NHS guidelines about muscle-strengthening activities twice a week
Skating can easily help you reach your 150 minutes of weekly moderate activity. A couple of hour-long skate sessions per week, plus a shorter midweek skate, will get you there whilst having fun.
Roller Skating – Frequently Asked Questions
Is roller skating better than walking for exercise?
Roller skating burns significantly more calories than walking and provides more cardiovascular challenge. However, walking is more accessible for most people and requires no equipment. Both are excellent forms of exercise, so choose what you enjoy and will stick with.
Can I lose weight by roller skating?
Yes, skating can help with weight loss as part of a balanced approach that includes healthy eating. Because it burns 300-400+ calories per session and is enjoyable, many people find it easier to stick with than traditional exercise routines.
How long does it take to learn to roller skate?
Most people can manage basic forward skating within a few hours of practice. Becoming confident enough to skate smoothly and handle different terrains typically takes 4-6 weeks of regular practice. Don’t get discouraged if you wobble at first – everyone does!
Is roller skating good for older adults?
Skating can be an excellent exercise for older adults because it’s low-impact and builds balance. However, if you haven’t skated in years, start slowly and consider taking lessons. Always wear full protective gear and choose safe, smooth surfaces.
Do I need to be fit to start roller skating?
No, you can start skating at any fitness level. Begin with short sessions (15-20 minutes) on flat surfaces and gradually build up your time and intensity. Your fitness will improve as you skate more regularly.
Can roller skating replace my gym workouts?
Skating provides excellent cardio and works your leg and core muscles. However, you’ll still want to include upper body strength exercises and flexibility work for a well-rounded fitness programme. Think of skating as a fantastic cardio option that makes exercise feel less like work.
Ready to Roll?
Roller skating and rollerblading offer a brilliant way to get fit whilst having fun. With calorie burns comparable to running, benefits for your heart and muscles, and easier impact on your joints, skating deserves consideration as part of your fitness routine.
The most important thing is safety gear and starting slowly. Once you build confidence, you’ll find that skating can take you further than you expected, both literally and in your fitness journey. So grab those skates, strap on your protective gear, and give it a go.
