A Brief History of Nordic Walking
1966: Leena Jääskeläinen, a physical education instructor in Helsinki, Finland, introduced “walking with ski poles” to her students at the School of Viherlaakso.
1988: American fitness advocate Tom Rutlin introduced a variation of Finnish pole-walking with his Exerstrider™ walking poles.
1989: A YWCA Santa Monica/Westside student introduced me to Nordic Walking. Intrigued, I purchased my own poles and embraced the activity. While my private clients felt the benefits, many were hesitant due to feeling self-conscious. Undeterred, I continued to trek in all settings, regardless of curious looks from passersby.
Mid-1990s: Finland’s national Nordic ski team began incorporating poles into their off-season training routines (source: INWA 2013).
2011: The AARP Bulletin featured Maureen MacDonald’s article, “Not Your Father’s Cane: Boomers Increasingly Opt for Trekking Poles & Walking Sticks,” highlighting the benefits of pole walking and my Nordic walking classes.
2017: Nordic walking became more mainstream. Pole walkers of all ages were commonly seen conquering sidewalks, grassy parks, and sandy beaches, whether alone or in groups.
Personal Experience with Nordic Walking Post-Surgery
While recovering from bilateral total hip replacement (left hip in October 2016, right hip in February 2017), I was advised to walk 30 minutes per day. The walker, though properly adjusted, caused me to hunch forward with rounded shoulders, a forward head posture, and low back pain. That’s when I switched to my trusty poles, and the benefits were immediate:
•Core Strength: Using poles turns every step into a core workout, creating better posture and engaging abdominal and back muscles in harmony.
•Improved Balance: With a pole in each hand, my core worked harder to stabilize me, virtually eliminating balance issues.
•Reduced Joint Pressure: Arthritic hips and knees felt relief as the poles redistributed weight, allowing me to walk with greater ease. This also strengthened stabilizing muscles, including calves, thighs, and glutes.
•Upper Body Strength: Pole walking engages the back, shoulders, triceps, biceps, and even forearms, providing a full-body workout.
•Cardiovascular Conditioning: Better balance and reduced joint pressure made it easier to elevate my heart rate, improving overall fitness.
•Outdoor Enjoyment: While Nordic walking can be done indoors, the great outdoors is where it truly shines.
Choosing the Right Poles
Price Range: Expect to spend between $70 and $100 for quality poles.
Types of Poles:
•Telescopic/Adjustable Poles: Require a screwdriver to lock them at the proper length (about a 90-degree angle at the elbows).
•Non-Adjustable Poles: Sized based on your height.
•Collapsible Poles: Convenient for travel, though stability may vary.
Pole Tips:
•Choose tips based on terrain: rubber caps for carpet, cement, or asphalt; metal tips for grass, dirt, or sand.
•“Baskets” (snowflake-style discs) add traction for muddy, sandy, or snowy conditions and are worth the small additional cost.
Getting Started with Nordic Walking
1.Establish a Rhythm: The movement is similar to walking—opposite arm swing and opposite leg stride, rolling heel-to-toe through the ball of your foot.
2.Plant Poles Properly: Place poles near the ball of each foot, close to the outside of your body.
3.Start Slowly: Get comfortable with the movement before progressing to more advanced techniques.
4.Grip the Poles Correctly: Use the wrist straps and maintain a firm but relaxed grip to avoid soreness in your hands, wrists, or shoulders.
5.Advance Gradually: Over time, focus on tightening glutes and refining your poling technique to enhance cardio and upper-body conditioning.
Ready to Give It a Try?
Nordic walking is a full-body, low-impact exercise that offers countless benefits for individuals of all ages and fitness levels. Whether you’re recovering from an injury, improving your balance, or seeking a fun outdoor activity, pole walking is an excellent choice for health and wellness.
