Nordic Walking (aka Urban Poling)
Nordic walking is a growing Canadian fitness and wellness trend that has been popular in Europe for many years. It's a safe and inexpensive low-impact sport that combines the aerobic and strength building benefits of cross-country skiing with walking. Using specialized poles, Nordic walking can be done on sidewalks, in parks, on hiking trails and indoors, by people of all ages and almost all fitness levels.
More than 60 evidence based research studies have demonstrated the benefits of Nordic walking, compared to regular walking:
- works 90% of muscles
- burns 20-46% more calories than regular walking
- increases cardiovascular by 25%
- increases oxygen consumption
- increases core strength
- improves posture, balance and stability
- reduces impact on knee and hip joints
- reduces fatigue and improves mood
* Nordic walking is a very safe form of exercise. However, the most common form of injury occurs when users fall while strapped into their poles. Landing on the handle can force the thumb into abduction and extension. (Source: Nordic Pole Walking Injuries, K. Knobloch, Sept. 20, 2006, U.S. National Library of Medicine.)
More than 60 evidence based research studies have demonstrated the benefits of Nordic walking, compared to regular walking:
- works 90% of muscles
- burns 20-46% more calories than regular walking
- increases cardiovascular by 25%
- increases oxygen consumption
- increases core strength
- improves posture, balance and stability
- reduces impact on knee and hip joints
- reduces fatigue and improves mood
* Nordic walking is a very safe form of exercise. However, the most common form of injury occurs when users fall while strapped into their poles. Landing on the handle can force the thumb into abduction and extension. (Source: Nordic Pole Walking Injuries, K. Knobloch, Sept. 20, 2006, U.S. National Library of Medicine.)
Poles Are Not Created Equally ...
Donning her former public health injury prevention hat, Sue researched the market and found that poles aren't all the same. She recommends and supplies a Canadian brand of Nordic walking poles called Urban Poles. The handles are ergonomically designed for the left and right hand. Supporting the wrists in a loose and neutral position to reduce joint strain, they are designed for comfort, safety and core strengthening. Exerting downward pressure on the base of the handle increases the workout as well as stability and balance.
Made of durable, light-weight aluminum with carbide steel tips, they offer anti-vibration features and a stable locking system. Telescoping and adjustable, they are suitable for people 4'2" to 6'2" in height. Removable rubber boot-shaped tips reduce vibration and provide traction on asphalt, dry grass and indoors. For greater stability on sand, wet grass, trails and in winter conditions the rubber boot tips are removed. Hiking and snow basket attachments are available. Most importantly, Urban Poles are strapless for safety and injury prevention.
For even greater safety among less active older adults, another type of pole is recommended, called Activator Poles. The button-lock system is easier to use with limited grip strength and provides greater weight bearing capacity. The wider bell-shaped tip increases mobility and stability. These poles are used in an upright position, as a walking device rather than a fitness tool.
Coverage for Urban Poles may be provided through third party funding sources (auto insurance, WCB, Dept. of Veteran's Affairs, extended health insurance and government discretionary benefits).
Made of durable, light-weight aluminum with carbide steel tips, they offer anti-vibration features and a stable locking system. Telescoping and adjustable, they are suitable for people 4'2" to 6'2" in height. Removable rubber boot-shaped tips reduce vibration and provide traction on asphalt, dry grass and indoors. For greater stability on sand, wet grass, trails and in winter conditions the rubber boot tips are removed. Hiking and snow basket attachments are available. Most importantly, Urban Poles are strapless for safety and injury prevention.
For even greater safety among less active older adults, another type of pole is recommended, called Activator Poles. The button-lock system is easier to use with limited grip strength and provides greater weight bearing capacity. The wider bell-shaped tip increases mobility and stability. These poles are used in an upright position, as a walking device rather than a fitness tool.
Coverage for Urban Poles may be provided through third party funding sources (auto insurance, WCB, Dept. of Veteran's Affairs, extended health insurance and government discretionary benefits).
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Sue is a certified, level 2 Urban Poling instructor. She teaches the technique to individuals and groups, and leads walking groups. Elements of yoga are incorporated in her teachings. Give it a try! If you love walking and being outside communing with nature, or even walking indoors, her guess is you'll enjoy it as much as she does! For more information, please contact Sue. |
Nordic walking group at the Prescott Harbour.
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