Sticking with a fitness routine can be tough though, especially when pain and discomfort are quick to exhaust your joints and muscles. If you rely on daily walks for exercise, you might be interested in an easy way to ramp up the calorie burn and the effectiveness of that low-impact workout. Introducing . . . Nordic pole walking!
What is Nordic pole walking?
Originating in Finland as a cross-training exercise for cross-country skiers in the off-season, Nordic pole walking is a style of walking which involves using two Nordic walking poles with attached wrist straps. Large segments of the 50+ population have taken to Nordic pole walking as a go-to low-impact exercise that helps them manage a healthy weight and increase their longevity.
What are the health benefits of Nordic pole walking?
Walking, in general, can provide an array of health benefits, especially when you dial up the speed you walk at and traverse sloping terrain like hills. Not only do you get an aerobic workout which exercises and strengthens the cardiovascular system, but as a weight-bearing activity, walking also helps to counteract bone loss.
So how does walking with two Nordic poles take those health benefits to the next level? You may be surprised.
- Burns more calories – Nordic pole walking requires a walker to engage their upper body muscles much more when compared to conventional walking. This muscle activation results in increased energy expenditure (and therefore calorie burn), increased oxygen absorption, and a boosted metabolic response.
- Limits joint stress – while conventional walking is already considered low-impact and therefore “easy on the joints,” Nordic pole walking is even more so. Increasing the points of contact with the ground from 2 to 4 provides greater stability for older adults and more evenly distributes weight between joints.
- Gait rehabilitation – for older adults with neurological disorders like Parkinson’s, walking with Nordic walking poles has been shown to improve postural stability, increase stride length, enhance walking rhythm and swing, and help with overall gait rehabilitation.
- Strengthens balance and flexibility – Nordic pole walking requires a special technique and therefore generates a balance and coordination challenge seniors especially can benefit from. Enhanced exercise capacity over time leads to better flexibility and improved agility too.
- Improves posture – activating upper body muscles in conjunction with the lower body allows seniors to reinforce important core and back muscles that support better posture when sitting and standing. Improvements in overall posture can help with back and neck pain, breathing capacity, intestinal motility, and more.
What is the proper technique for Nordic pole walking?
Like with any exercise, you do want to ensure you are using proper body mechanics when walking with poles like you do in Nordic pole walking. First, you want to nail the technique either by going to a class or consulting a knowledgeable instructor. Then you can think about investing in your own equipment.
Nordic walking poles feature either permanently attached or detachable wrist straps or demi-gloves. These important components facilitate the snap back of the pole into your hand after you release it on the backstroke with each stride. Some poles will have a spike tip at the end for walking on softer terrain like hiking trails but you can add a rubber covering for walks that take you on asphalt or sidewalks.
Nordic pole walking is relatively budget-friendly – though poles can cost hundreds of dollars, they are a one-time investment that should never need to be replaced. Walking poles are thin, sturdy, lightweight, and easy to transport, making Nordic pole walking an accessible exercise activity even when you are travelling.
While it might seem like the key equipment you need in Nordic pole walking are the poles, you also want to be extra mindful of your footwear. Proper-fitting walking shoes support good body mechanics and can help prevent added strain or injury to your foot, ankle, and calves when walking.
Experts recommend utilizing lightweight walking shoes with flexible soles so your foot can complete the full range of motion, including pushing back off the ground with each new step, correctly. In the event you have well-fitting shoes but they still rub, consider using moleskin to prevent blisters and protect more vulnerable skin areas on your foot.
Final thoughts
You don’t need snowy mountain tops or rolling trails to be successful with Nordic pole walking. Many people enjoy pole walking on the beach, through neighbourhoods, over fields, you name it!