What is Nordic Walking? A Beginner's Guide
Nordic walking is a fantastic activity that combine elements of hiking and regular walking with specially-designed poles.
Definition
Nordic walking involves walking with poles that resemble ski poles and hiking poles but are specifically designed for Nordic walking. It originated in Finland as a way for cross-country skiers to stay fit during the off-season.
Technique
With each stride, you swing a long straight arm forward, plant your pole on an angle behind you, and push down and back on the ledge or strap of the handle. This action propels the body forward. This continuous plant-push-propel action engages your core, arms, and shoulders, providing a full-body workout.
Benefits
Nordic walking offers a wide range of health benefits, including:
improved cardiovascular fitness,
enhanced upper body strength
better posture
reduced stress on hips, knees and back
increased calorie burn compared to regular walking
Versatility
Nordic walking is incredibly versatile. You can do it almost anywhere – from city parks to hiking trails to urban streets. Plus, it's suitable for people of almost all ages and fitness levels.
Differences from Hiking (also known as trekking and tramping):
Hiking involves walking in natural environments like forests or mountains. Nordic walking can be practised on a greater variety of surfaces, including pavement, sidewalks and dirt trails.
Hikers typically keep their elbows bent and use their poles in any fashion that helps them to maintain stability and balance. Nordic walkers, walk with long straight arms, swinging up to a handshake position to propel themselves forward.
Differences from Regular Walking
Regular walking engages the lower body muscles while the upper body remains relatively relaxed. Nordic walking engages both the upper and lower body, resulting in a more intense workout.
Getting Started
To get moving you just need a pair of Nordic walking poles and comfortable walking shoes.
Many parks and recreation centres and independent certified instructors offer Nordic walking classes. At a class or series of classes you’ll learn how to adjust your poles for your height, proper Nordic walking technique, and how to get the most from your workout.
Without at least one lesson, the average person defaults to a hiking technique, which offers just assistance with balance and stability and none of the additional benefits of Nordic walking.
Activator Walking Poles: Watch them in action and see the benefits
Watch how Urban Poling Activator poles magically give this walker confidence and stability. The Activators are proving to be an important fall prevention tool for people with poor balance related to illness, extended bed rest due to surgery, and ageing.
This quick before/after video shows how dramatically Activator poles can improve gait quality and walking confidence.
WITHOUT Activator poles: Slow gait speed, variable gait (steps not all the same), small tentative steps, flat foot landing, arms static.
WITH Activator poles: faster gait speed, less gait variability, longer steps, more-confident steps, noticeable heel strikes, arms active. Hurrah!
Benefits of Activator poles
Improved balance and stability
Walking with Activator poles provides a consistent two points of contact (one foot and one pole) with the floor. The poles’ unique ergonomic handles make it easy and comfortable to add them to standard walking.Improved posture
The forward and backward action of the arms activates the muscles between the shoulder blades, helping to pull the shoulders back into proper alignment. Pressing down on the ledges of the handles encourages a more-upright posture.Reduced joint impact
Offloading weight into the poles helps absorb some of the force created as the heels land with each step. This makes them helpful for individuals with joint pain and arthritis.Full-Body Workout
Activator walking poles engage muscles in the arms, shoulders, legs and core muscles creating a workout for both the upper and lower body.
Did you know?
Activator poles and Nordic walking poles are different
Activators are classified as walking poles or an ambulatory device. They have large bell-shaped rubber tips and a very secure button lock system (that keeps the telescoping poles locked at the correct height).Alternatively, Nordic walking poles have boot-shaped tips, and the locking system is a flip lock or twist lock.
Activator walking technique and Nordic walking technique are very different
Activator users keep their elbows at a constant 90 degree angle, swing their arms forward and back in a “choo choo train” fashion and keep their poles vertical and in front of their bodies.
Alternatively, Nordic walkers keep their poles angled back at a constant 45 degree angle. Their arms are straight and swing from the shoulders like long pendulums. They also tend to walk more vigorously than Activator walkers.Get some training
It’s ideal to have at least one lesson from a fitness professional or physiotherapist who has Activator training. Check this link to find someone in your area.“Activator” is a brand name of Vancouver walking pole company Urban Poling Inc.