At 72, Oprah Winfrey always makes time for movement in her busy routine. The talk show host often shares insights into her fitness routine – including doing a 72-minute workout on her 72nd birthday – and has discussed the importance of doing regular exercise while using GLP-1 medication.
Oprah has a varied workout routine but recently revealed that there’s one specific full-body, low-impact form of exercise that she swears by: the SkiErg – a cardio machine that replicates the movement of Nordic cross-country skiing. In fact, she loves it so much she bought one for her own home.
‘I did five of these for one minute yesterday,’ Oprah revealed in a video posted on Instagram, referring to a SkiErg workout in which she performed five one-minute intervals with rests in between.
Why is the SkiErg so effective?
‘The SkiErg is one of the most effective pieces of cardio equipment because it combines cardiovascular training with full-body muscular work,’ explains personal trainer and health coach Ian Northcott, who specialises in training people over 40.
‘Unlike many machines that mainly target the legs, the SkiErg recruits the legs, glutes, core, back, shoulders and arms in one coordinated movement, making it an efficient way to improve fitness,’ he adds.
‘It’s also a low-impact exercise, making it suitable for many people who want an intense workout without the repeated impact associated with running.’
SkiErg mistakes to avoid
As for how to get the most out of the workout? ‘The power should come from a coordinated movement beginning with the hips and core before the arms finish the pull – think of it as a full-body movement rather than an arm workout,’ notes Northcott. ‘The biggest mistake beginners make is pulling almost entirely with the arms.’
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View it as a full-body movement rather than an arm workout, says Northcott
‘Maintain a neutral spine, avoid rounding the back and allow the knees and hips to bend naturally,’ he advises. ‘Smooth, controlled strokes are far more effective than simply trying to pull as hard as possible.’
SkiErg tips for beginners
Ready and raring to go? Great, but Northcott recommends taking some time to master the technique before you get into it.
‘Start with technique before intensity – five to 10 minutes of easy practice is enough to learn the movement,’ he says.
‘Once comfortable, try intervals such as 30 seconds of work followed by 60 seconds of easy recovery for six to eight repetitions, or simply move continuously for 10-15 minutes at a comfortable pace where conversation is still possible.’
Indeed, noting the challenging nature of the workout, Oprah started with 30-second intervals before progressing.
‘As fitness improves, gradually increase either the duration or the intensity – but not both at the same time,’ notes Northcott. ‘Two or three SkiErg sessions per week are sufficient for most people alongside strength training and other cardiovascular exercise.’
‘The SkiErg works well as a standalone cardiovascular workout, a warm-up before strength training or as part of a circuit,’ he adds. If you do it as part of the latter, Northcott says it works well with lower-body movements.
‘Because SkiErg is full body, it complements lower-body-dominant exercises such as squats and cycling particularly well,’ he explains.
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Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.