Nordic Walking helps people improve fitness and increase activity

SUSAN YUNGBLUT

   Many of us have parents, friends or neighbours who struggle with balance, with back pain, with an old knee injury, or with lack of motivation or confidence. Nordic Walking is one surefire way to help them.

   Nordic walking, with good technique, helps people overcome activity barriers such as lower body joint pain (sore low back, hips, and knees), poor balance and low fitness levels. When walking is rendered easier and more comfortable, it becomes more pleasant, thereby improving motivation and confidence. When people enjoy walking, they walk more often, and as a result, improvement to their physical and mental health ensues.

   And the benefits don’t stop there!  Correct use of Nordic Walking poles improves:

• Cardio-vascular fitness and upper body strength – it takes additional oxygen to fuel the upper body muscles as they push actively through the poles. The heart, lungs and shoulders all work harder than when walking with no poles.
• Improved posture – pushing down into the ground either behind the body (fitness technique) or in front of the body (rehabilitation technique), lifts the upper body and opens the chest. Better alignment can reduce back, neck and shoulder pain.
• Improved bone stimulation – our bones need impact too. Active pushing through the poles provides the stimulation needed to prevent or better manage bone density loss for people living with osteoporosis or osteopenia.

   Even high-level athletes use Nordic fitness walking for cross training and to maintain fitness while recovering from an injury.  While recovering, they seek to prevent negative compensatory movement patterns.  People with a wide range of fitness and activity levels benefit.

   Here are some important tips for those wishing to begin Nordic Walking!

• Two poles are much better than one! Imagine a graceful, perfectly balanced downhill skier or an uber-fit cross country skier. Two poles provide better balance and alignment – there are no better ways to improve your posture while walking! And why not protect both hips/knees – not just the bothersome one?
• Choose a pole that will help you meet your activity goals. Urban Poling poles were designed by a Canadian occupational therapist for both fitness and therapeutic purposes. These poles have ergonomic handles, and they are lightweight but have the strength to absorb gravitational forces that can overload and irritate lower body joints; they are a step above your typical hiking poles or walking aid. If you want ultra-light foldable poles for your next hiking adventure, there are many excellent brands to choose from.
• Never use poles on pavement without an absorbent rubber boot tip – vibrations will travel up your arms to your shoulders and neck, potentially causing injury.

   Ottawa’s own Heart Institute has published research on the cardiovascular benefits of Nordic Walking. Health professionals, lead by physiotherapists and occupational therapists, and fitness professionals, are prescribing Nordic poles to help people overcome their personal barriers to staying active.  

   Learning how to Nordic Walk with good technique and quality poles designed for your therapeutic and fitness purposes is a wise decision for you this summer or fall. Local options include:

• Abbotsford House is launching new group lessons;
• At Sage Wellness and at Glebe Physiotherapy and Sport Medicine, a personalized Nordic Walking session can be integrated seamlessly into all treatment plans; you can devote a physiotherapy session to master this new skill, outdoors in the fresh air; and
• Certified instructors are active in Kanata/Stittsville (Nordic Walkfit), in new Edinburgh (Nina’s Viking Hiking) and more.

   Join the movement! Nordic Walking just might be the best fitness exercise you’ve never heard or (or never fully understood). 

Susan Yungblut is a physiotherapist with over 20 years’ experience working with clients with orthopaedic/ musculoskeletal injuries and conditions. She is an avid runner, skier, skater, snow shoer, tennis player and Nordic Walker. You can find her at OttawaNordicWalks.ca, on Facebook and Instagram.