Exerstriding is a relatively new activity in Canada that entails walking with Nordic poles, which resemble cross-country ski poles. Exerstriding, also known as Nordic walking, is widely popular in Europe and people of all ages and fitness levels can be seen walking around the city with these lightweight poles in tow.
You may be slightly hesitant to use these poles while walking in fear of standing out; however, Nordic poles are catching on in Canada, and there will likely be Nordic walking groups popping up all over the country!
Using Nordic poles while walking has many health benefits that you won’t get with regular walking. Studies have shown that Nordic walking increases your heart rate and burns up to 46 percent more calories than walking alone. It is also a whole body workout that uses 90 percent of the muscles, but with much less joint impact than many other forms of cardiovascular exercise. Plus, it engages the core muscles for greater strength and stability!
Nordic walking is a great activity for seniors, as the poles provide added support while walking. They encourage you to stand up straight, as opposed to traditional walkers that stress the joints and often result in a hunched back over time.
Are you a little intimidated by new equipment? Don’t be! Nordic walking poles are extremely easy to use. Simply grasp the handles lightly so that you arms hang comfortably at your sides. Let the tips of the poles gently rest on the ground behind you, then begin to walk as you normally would while dragging the Nordic poles behind you. Your arms and legs should alternate naturally with each pace, as they would with ordinary walking. To get all the benefits of Nordic walking, swing your arms a little higher in front of you without locking your elbows, as if extending your arm to shake someone’s hand. You will then feel the tip of each pole catching on the ground behind you. To effectively engage your trunk muscles, press the edge of your hand firmly onto the base of the handle. Keep your arm slightly bent at the elbow and let the motion come from the shoulder. Try to maintain as normal a stride as possible, and make sure the movement is fluid and natural. The technique is simple to learn and does not take much time to perfect, but if you feel like you need a bit more instruction, you can locate a class online to help with your technique.
So go ahead and start improving your strength and endurance with Nordic Walking!
Shaun Karp is a certified personal trainer. For further information call his office at 604-420-7800 or visit their web site www.karpfitness.com.