Walking With Poles
The Benefits of Nordic Walking
As the sunshine warms the spring air, I am inspired to be outside more often. One of my favourite activities to do is go Nordic Walking. Considering the poles resemble cross country poles, the most frequent question I am asked is, “Where are your skis?” I discovered Nordic Walking about a year ago and quickly realized it is an excellent compliment to any activity. I became certified as an instructor in order to share the benefits of Nordic Walking with others.
FUN TOTAL BODY WORKOUT
When compared to regular walking, Nordic Walking burns 20 to 46% more calories (urbanpoling.com). Adding poles results in an increased heart rate. The cardiovascular aspect means I have lost weight – over 12 lbs. Nordic Walking uses 90% of the body’s muscles (German Nordic Fitness Association), especially the core muscles. I enjoy having fun while strengthening my abdominal and lower back muscles. Many of my students notice their arm strength, especially in their triceps, as well as their range of motion improving by using the poles.
The other benefit I’ve experienced firsthand is the support the poles provide for the joints. When I had a knee scope operation in 2000, I was told I’d need to return within 4 or 5 years. Thanks to yoga stretching and swimming, the muscles have been strengthened so much that I have not had to return. However, on the rare occasion, my knee gives out on me and can be painful. When this happens, my poles support my knees until they are ready to return to my regular pace.
IMPROVED POSTURE & BALANCE
In my first Nordic Walking clinic, I taught two of my yoga students, Linda and Jodi, and their husbands. The women’s posture is good due to regular stretching, however we were delighted to see the improvement in the men’s posture after a mere two-hour introduction. Similar to yoga, I am discovering the poles give people confidence to stand straighter and maintain correct alignment. This is true for people of all ages and most abilities.
In addition to improved posture, several students comment about their increased ability to balance longer and walk farther with the poles. They explain that the poles provide a greater sense of stability while walking. When teaching Nordic Walking, it is a pleasure to guide students to learn at their own pace. The faster walkers move ahead of the group and then loop around and follow the walkers who require a slower pace. This way all participants continue to benefit from the movement and everyone feels confident to move at their own comfortable pace.
INEXPENSIVE & EASY TO LEARN
There are a variety of poles that can be used for Nordic Walking. I recommend finding poles that are light weight (aluminium), strapless (to prevent injuries in the event of a fall), height-adjustable and ergonomically designed for comfort in each hand. The only part that will need to be replaced on the poles is the rubber boot tips at the bottom of the poles.
Without proper instruction, injuries, poor posture and improper techniques can occur. Beth, a Nordic Walking student, says, “I really like Nordic Walking because it is a great workout which is quick to learn. I can do it anywhere and it is fun to spend time with a friend.”
REDUCED STRESS
My favourite benefit of Nordic Walking is it helps me reduce stress. I embrace every opportunity to enjoy the outdoors and practise breathing deeply. My students enjoy the variety in the scenery as we explore trails and hills if appropriate for their level. There are many benefits of Nordic Walking; my guess is it will soon gain popularity in the Niagara region. I look forward to watching Nordic Walking become a “Life Trend” in the Niagara Region.
Louisa Phillips 2010 |
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