Is Roller Skating Good Cardio?

Is Roller Skating Good Cardio?Hello!  Did you ever like to roller skate as a kid?  Remember how excited you were when you got your first pair of skates?

Do you remember how much fun it was, even though you may have fallen down a few times?

Well, the good news is you can still recapture that same fun and excitement as an adult.

And you know what, the best part is it’s great exercise!  Now, sometimes people wonder is roller skating good cardio because it’s not as intense as other cardio workouts.  The answer is yes, it’s not only good cardio, but it has excellent other benefits as well.

Today I’m going to discuss what those advantages are in addition to other information about skating.  I’ve outlined some of the major benefits of roller skating below.

1. Stress – Roller skating releases chemicals in your brain called endorphins.  These endorphins put you in a good mood and make you feel happy.  It’s also good for depression and helps prevent it.

2. Stamina and Endurance – Skating increases your muscular and cardiorespiratory stamina and endurance.  This means your muscles, heart, and lungs can work for longer periods of time before you feel fatigued.

3. Joints – Since roller skating is done in a fairly fluid movement within your kinetic chain, there’s much less impact on your bones, ligaments, and tendons compared to other cardio exercises.  Research has shown that skating can be up to 50% less impactful on your joints than the same amount of time spent running or jogging.

4. Strength – Many major muscles get a great workout with skating.  The ones involved the most are your glutes (buttocks) and calves.  However, your abs, obliques, hip flexors, hip extensors, back, and shoulders are involved providing an almost total body workout.  Your achilles tendon and ankle ligaments also get strengthened.

5. Cardio – Your heart and lungs become stronger and moderate skating has been shown to increase your heart rate up to 140-160 beats per minute.  Also, on average you can burn about 300-600 calories in an hour of skating depending on your speed.

6. Diabetes – Being overweight, having a sedentary and inactive lifestyle, and a poor diet can contribute to type 2 diabetes.  Roller skating lowers blood glucose levels and improves your cholesterol levels.  This being said, skating can help control or prevent diabetes.

Is Roller Skating Good Cardio?

7. Balance – Having good balance is important because it helps your body move more efficiently and expend less energy doing normal activities.


Skating requires you to use your core musculature to lean forward, backwards, and stay upright.  By doing this it helps you improve your overall balance.

8. Coordination – Skating requires you to make coordinated movements as you turn different directions and move in general.  Hence, your coordination will become sharper.

9. Fun – One of the ingredients of fitness is fun.  You rarely see people roller skating that are in a bad mood.  In fact, it’s usually quite the opposite.  Most people I’ve seen are smiling, laughing, and having a fun time.

Even if they fall down, they usually laugh at themselves and get right back up.  It’s also fun for all ages and is a good way to bring generations together so a good time can be had by all.

Summary – The health advantages of roller skating are really awesome!   If you’ve been thinking of an activity to do this summer that’s good for you, I would highly suggest skating.

For more detailed information on cardio, strength, and balance which are areas skating improves, please see my blog on the 9 components of fitness here.  There’s also different variations of skating you can do.

Besides traditional roller skating, you can also do inline skating or speed skating if you want to challenge yourself even more.  Please make sure you use protective equipment when you skate as well.  At a minimum you should wear a helmet, knee pads, and elbow pads.

We want to make sure you stay safe while having fun this summer.  So when’s the next time you’re going roller skating?  If you have any experiences in skating you’d like to share please feel free to do so.

Or, if you have any comments or questions please let me know and I’ll get back to you.  Thanks for reading and have fun skating!



2 thoughts on “Is Roller Skating Good Cardio?”

  1. I do remember trying to roller skate as a kid and spending a lot of time falling down. I guess I did not have the co-ordination needed for it. I agree it is a really great exercise for all the reasons you mention and I loved it on the odd occasion I could stay upright. I notice in the pictures on your site .they are wearing helmets, is this compulsory now? In my case it should have been a cushion on the other end I’m afraid.

    1. Hi Margaret,

      Thanks for commenting, no I don’t believe it’s required to wear helmets in any state yet that I know of. It’s just suggested, especially for folks who are just starting out doing it. Have a great day!


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