Dovercourt
Recreation Centre Ongoing classes, Fall, Winter and Spring. Suitable for all fitness levels. Nordic Walking poles will be provided at a small rental fee, or participants may bring their own.
Trailhead Sometimes offers Nordic Walking clinics and carries both Exel and Leki Nordic Walking Poles. Visit site for details.
Outstride Nordic Walking Ottawa
Anna Ekstrandh is a certified Nordic Walking Instructor who also teaches classes at Dovercourt and the Jewish Community Centre.
David Downer is the editor of Nordic Walking News — a FREE online resource for all Nordic Walkers — with subscribers in over 40
countries — now available as a blog. David's goal is to provide you with all the
information you are looking for and to keep you up-to-date with all the latest news, views and trends from the
world of Nordic Walking and Nordic Fitness Sports.
This is an independent publication and is not a mouthpiece for
any single Nordic Walking organization or equipment manufacturer. As such, it is my intention to provide you with a
completely unbiased view of this most healthful of physical activities... [Read more]
Nordic Walking eCommunity
David also moderates a Yahoo! group you can join, free of charge. There's a message board, with a wide range of Nordic
Walking Questions & Answers — Perhaps you'd like to know if there are other Nordic Walkers in your local area?
Maybe you have questions to which you can't find the answers... If so, post them on the message board. You'll also find a text
chat room, a photo page, a member's poll (where you can see, for example, what type of poles other members are using and record
your own preferences), a links page (if you have a Nordic Walking website, post your link
so others can visit).
Selected Books...
Read David Downer's new book. You can download the first four chapters, free of charge. Click the image above.
With special thanks to Lindy Spiezer, Marketing Manager, Trekking/Nordic Walking,
at LEKI USA,
for her assistance with the LEKI material presented on this page. — Richard Dagan
Last Updated: 1 July 2009
NORDIC WALKING: OVERVIEW Origin, Health Facts, Technique, Gear U.S., Canadian and Global Online Resources
This page presents a detailed overview of Nordic Walking, an efficient, low-stress exercise technique that involves the use of walking poles to engage the legs and upper body in a total body
workout with clinically demonstrated physical and psychological benefits. The origin and health benefits of Nordic Walking are reviewed, followed by an introductory examination of the technique
and equipment employed to achieve optimal results. Clinical references are included at the bottom of the page, and related links are presented at right. Sources
from which to purchase the poles online are provided for both the United States and Canada.
N O R D I C W A L K I N G... pole walking; walking with poles
The origins of Nordic Walking may be traced to Finland, where, in the early 1930s [1], cross-country skiers began using poles
to positive effect during their summer training. In the 1980s, clinical studies correlated the use of trekking poles with fitness levels. Subsequent studies in the 1990s
demonstrated that this simple, efficient exercise increased cardiovascular activity, significantly enhanced muscular and aerobic fitness, and improved overall vitality.
Nordic Walking was developed by Finnish sports equipment manufacturer, Exel Oyj, in close cooperation with sports medicine researchers and other fitness professionals [2][3].
As a defined fitness exercise with specific training equipment, it was officially launched in 1997. Today, some 760,000 Finns regularly participate in this activity [4], and
the trend has since spread throughout Scandinavia and Europe, where it is estimated that about 3.5 million people now do it regularly, urged on by some 3,000 trained instructors [5].
As educational programs sponsored by industry leaders promote the benefits achievable through correct use of the technique, interest is growing in other countries around the world, including the
Australia and Japan [6]. In North America, EXEL, LEKI,
ANWA, and others provide organized programs, demonstration clinics and training aids
for the growing number of individuals expressing interest in or already practicing the technique, on their own or in a local group.
...The reasons for the sport's popularity are many, according to Theo Walther, who runs the Theo Walther Nordic Walking School
in Bonn. A trained Nordic Walking instructor since 2002, Walther said a growing interest in preventive medicine in Germany has
raised interest in Nordic Walking.
"I think more than 50 percent of Germans have computer jobs. They don’t move enough and have health problems as a result," Walther
said. "Nordic Walking can be tailored to people at all ages and stages of fitness or ability... It can be done like a competitive
sport, but we also do it with handicapped people and in old age homes." [7]
Nordic Walking can be adapted to individual fitness levels. It isn't just for the fitness enthusiast who wants a high-intensity, total body aerobic workout. Virtually everyone who can walk, and many who have difficulty walking, can
go Nordic Walking.
Nordic Walking increases your heart rate, oxygen consumption and caloric expenditure without increasing your perceived rate of exertion. You don't feel like you're
working any harder but, in addition to working your legs, you're experiencing a full range of motion that engages the abs, arms, shoulders, upper chest and back muscles.
The poles provide additional stability and help reduce stress in the knees and other joints. Bone density can be increased through this sort of resistance training, and
posture also improves through use of the proper technique and arm motion. Clinical and anecdotal reports indicate that this type of exercise may prove beneficial in broad
range of conditions, including the arthrides, back pain, cardiac syndromes, chronic pain, fibromyalgia, obesity, osteoporosis, repetitive stress injury, thoracic outlet syndrome, depression,
mood disorders, and more.
Brian Robinson likes cross-country skiing, so he was intrigued by Nordic walking, a cross between power walking
and cross-country skiing.
"I heard you use 90 per cent of your muscles as opposed to 60 per cent when running, and you can burn 40 per cent
more calories than in regular walking," says Robinson, director of studies at a Vancouver language school. "I needed
to get fit and I heard that this is a full body aerobic workout, but not inside a gym."
Nordic walking -- you use poles -- is low impact and gentle on the joints, but is indeed a full body workout that burns
more calories than walking while perceived exertion is about the same. In other words, you burn more calories (about
20 per cent and increasing with poling intensity), work more muscles and gain greater aerobic benefit, but don't feel
as though you're working that hard.
"If you're in an office all day, it's good for loosening the area around your shoulders and neck," says Paula Artley, a
International Nordic Walking Association master trainer and a consultant with pole manufacturer Exel. "It tones your upper
body. You're getting almost a double workout." [Read more]
Many fitness experts are singing the praises of walking with poles too. Famed orthopedic surgeon, J. Richard Steadman of Vail, Colorado, says "Walking with poles is good
exercise for everyone, but particularly for those with early-to-advanced degenerative joint disease or those rehabilitating from surgery. Walking with poles also improves
balance when walking over uneven terrain, helping prevent slips, ankle and knee injuries and abrasions from falling." He believes walking with poles can help preserve healthy
joints because "walking with poles can reduce accumulated force by about 6 tons over the course of a mile."
Walking as Rehabilitation and Chronic Disease Management
In certain medical conditions, such as myocardial infarction, neurological disorders and traumatic injuries, exercise is
used in rehabilitation to restore or compensate for partially or totally lost bodily functions needed in an individual's
daily life. In chronic conditions, such as arthritis and pain syndromes, moderate exercise is used to improve the physiological
function of the heart, muscles, nervous system, and joints. Exercise can maintain and improve muscle strength and endurance,
maintain the range of joint movement, and joint lubrication. In addition, through release of substances called endorphins,
exercise may reduce arthritic and muscular pain. There is no clear evidence that exercise can halt bone loss (cause of osteoporosis)
in postmenopausal women, but exercise improving muscle strength and balance may decrease risk of falling that ultimately can
result in fractures, the dreaded complication of osteoporosis.
According to the Surgeon General, moderate and regular exercise, such as walking 3-5 times a week, for 20 to 30 minutes, is
needed to maintain and improve health without increasing the risk of adverse effects, such as musculoskeletal injuries that
may be associated with more vigorous exercise forms, such as jogging or running... The Benefits of Nordic Walking
...Nordic walking is an exercise form with many advantages, both for the healthy individual needing a more vigorous exercise form,
especially for cardiovascular benefits, and for an individual with restrictions from a medical condition that precludes jogging
or running. It can also be advantageous for those with medical conditions of arthritic or neurological origin that make normal
walking without support difficult... [Read more]
Using POLES For Balance & Mobility Jayah Faye Paley (19 January 2009)
Award-winning DVD, top notch training: PolesForMobility.
Bi-lateral stability feels GOOD. Anyone with challenged balance
will enjoy seeing how using poles for walking can help them
achieve and maintain mobility.
Testimonial
The cane to which S.G. refers is the LEKI Wanderfreund Trekking single staff, and the walking pole system is a set of LEKI Nordic Walking Poles.
...It has been a year now that I have been using my Leki poles and I am surely a grateful owner. I wanted to let you know that my leki
cane is just perfect for small mall trips, etc. I can keep my balance more in a crowd and I feel so much safer. The lightness is
wonderful, and the spring really does make a difference. Wayne has taken me walking with the leki walking pole system and I am amazed
at how it helps with mobility. I can walk faster and I am not so troubled by an imperfection in the walkway. Having Osteo and Rheumatoid
arthritis, my walking is limited. The pole system simply lets me get out into nature with more comfort and ease. Thank you for the
special time you spent with me in working out my gait and co-ordination with the poles. It has been such a pleasure to deal with
everyone on your team...S.G., CA
Heart rate is 5-17 beats per minute higher (e.g., 130 beats per minute in normal walking, versus
147 beats per minute in Nordic Walking).
Increases oxygen consumption and burns approximately 400 calories per hour (compared with 280 calories per hour for normal walking).
Releases pain and muscle tension in the neck and shoulder region, increasing the lateral mobility of the neck and spine.
Total body workout involves 90% of all muscles; actively engages forearm extensor and flexor muscles, rear part of the shoulder muscles,
the large pectoral and broad back muscles; strengthens upper body and creates resistance to build better bone density.
Reduces load on knees and other joints.
Reduces heel strike force.
Consumes approximately 400 calories per hour (compared with 280 calories per hour for normal walking).
Gently bend your knee behind you to
grasp your ankle with the other hand.
Bring ankle towards glutes, hold for 15
seconds, then switch legs.
HAMSTRING STRETCH
Plant both poles shoulder-width apart.
Place straight leg in front, heel on
ground, toes pointed up.
Gently bend other knee while leaning
forward with straight back. Hold for
15 seconds, switch sides.
CHEST/UPPER SHOULDER STRETCH
Grasp pole behind back, hands a little
wider than shoulder width.
Lift pole up towards head until you feel stretch.
LAT/BACK STRETCH
Place poles well out in front of you.
Lean on poles with straight arms.
Bend upper body at waist downward;
do not hyper-extend lower back.
TRICEP/ARM STRETCH
Grab the top of the pole grip with one arm.
Bring pole over head and down back;
grasp other end with other hand.
Pull down on lower part until you
feel stretch in back of arm.
TORSO/LATERAL TWIST
Grab pole with wide grip overhead.
Standing up straight, bend at side,
reaching opposite hand over head.
After stretch, change sides, then come
back to neutral.
From neutral, gently twist torso until
you feel stretch, then turn other way.
The Nordic Walking Technique
Nordic Walking involves a simple enhancement of your normal arm swing, but this must be integrated with your walking movement to achieve the full
benefits of the exercise. One of the best presentations available is provided by Bernd Zimmermann, at Nordic Walking Online.
Bernd is the Founder and Master Coach of the American Nordic Walking Association (ANWA), which promotes Nordic Walking in the US. His Nordic Walking Instructional DVD/VHS, and his Nordic Walking e-book, can be
ordered here.
Bernd distinguishes between what he terms 2-wheel drive, when you're just walking,
and 4-wheel drive, which takes you to "a brand new level" as you grip the poles and
engage your upper body in the process.
[E]very step should begin with the heel touching the ground and rolling forward to the ball and toe area, where you will push off
to propel yourself forward.
The hands should constantly be in a "grip-n-go" state with the pole. They should grip the pole every time
the pole hits the ground, then let it go as it is drawn back behind the body, finishing up with an open hand.
As the arms continue to move the poles, the torso and hips should be involved in a counter-swinging motion from the lower
body. This effectively works the mid-torso muscle groups...
Some of the typical mistakes beginning Nordic walkers could make might be:
Staying in "2-wheel drive" By not using the upper torso correctly as part of your workout,
you remain in 2-wheel drive.
Planting the poles too far from the body. Having the poles too wide lowers the effectiveness of
your Nordic walking.
Walking with Closed Hands Keeping your hands closed at all times does not allow for
proper blood circulation.
Walking with Open Hands Walking with hands open all the time reduces the efficiency of your poling.
Improper leg and pole placement. If the pole and leg are placed on the same side, you are not able to perform
the proper diagonal stride with the hips involved in a counter-swinging motion.
Online Training & Nordic Walking VIDEOS
Terri Schneider is a renowned multi-sport endurance athlete and an elite international adventure racer
who has raced in more than 30 countries at the world-class level. She has shared her
personal experiences, research, and expertise through her work as a coach and speaker at a range
of events, including high-profile talk shows, news segments, the Discovery Channel, USA Network, and
in popular fitness and outdoor publications. Her website
features an informative article entitled Nordic Walking: Information, Technique, and Gear,
as well as four free Quicktime™ videos, sponsored by LEKI.
Get the latest version of Quicktime™ — a free download.
Marko Kantaneva demonstrates his original Nordic Walking technique, developed in 1997.[3] [18 December 2008]
The correct way to Nordic walk, enabling you to derive 20% to 50% more benefit from your exercise session. For additional videos by Kanteneva, see his channel page.
The Equipment...
Specifically designed poles are used to engage the upper body in Nordic Walking. The "grip-n-go" technique
requires a wrist attachment that enables grip release when the trailing arm is fully extended. The wrist strap
is of unique design, and is one of the factors that distinguishes poles from different manufacturers. The
strength and related properties of the pole are also important considerations.
About LEKI...
LEKI, the world’s leading manufacturer of
ski, hiking and trekking poles had its start in Kircheim, Germany as a hobby of its
founder, Karl Lenhart, an airframe mechanic and avid skier. Lenhart developed
an aluminum tempering process that produces a pole shaft of incomparable
strength. For over 50 years, LEKI has introduced a series of technological “firsts”
including a dual-component adjustable pole-locking technology. Today, LEKI is the
world’s leading manufacturer of ski, hiking and trekking poles which can be found in
use anywhere from the slopes of Aspen to the summit of Mount Everest. LEKI confidently
warranties all Nordic Walking Pole models for life.
Key Features of LEKI Nordic Walking Poles
The Nordic Walking "grip-n-go" technique involves releasing the hand grip and relying on the wrist strap of the trailing pole when the arm is fully extended to the rear. Hand straps vary among manufacturers.
LEKI’s Trigger Strap is both adjustable and releasable; it provides superior wrist support through an integrated system which also enables you to click out of
the grip and grab your water bottle, for example, or slip on a jacket, then click back in.
The length of the poles is an important factor in deriving maximum benefit from Nordic Walking. Optimum pole length is determined by one's height, limb length, and experience [8]. The formula used to calculate optimum length
is one's height in centimeters (H), multiplied by a conversion factor which varies among different authorities; e.g.,
Given these variations, an adjustable pole is often the way to go. The LEKI Easy Lock System makes it easy to adjust the poles to your personal needs; it ensures solid locking with little tightening torque required.
LEKI Nordic Walking poles are equipped with Carbide Flextips for use on rough or slick surfaces. LEKI Rubber Fitness Tips are fitted
over the Carbide Flextips and are used for Nordic Walking on pavement, where they deliver added support and stability. Facing toward
the back as you use the poles, these rubber tips enable you to “push off” more
efficiently, thus increasing your upper body workout.
Nordic Walking Poles and Products from Different Manufacturers
While studying and working at the Finnish Sports Institute at Vierumäki (1994–
1997), Finnish Pole Walking pioneer Marko Kantaneva was developing his own
ideas for combining Fitness Walking with his passion for Nordic (Cross-Country)
Skiing. The result of Marko’s work was the ‘total body’ exercise concept of
Sauvakavely, or Pole Walking in English.
Pole = Sauva: Walking = Kavely.
By the spring of 1997, Marko had written the first Pole Walking article to be
published in the newsletter of Suomen Latu (The Central Association for
Recreational Sports and Outdoor Activities). He was then commissioned by
Suomen Latu to write a Pole Walking training program.
Ski pole manufacturer Exel Oyj joined forces with Suomen Latu to promote the
concept of Pole Walking to the Finnish consumer. Exel Oyj met Marko at a photo
shoot, where they invited him to help them design their poles. Marko agreed and
provided his specifications and the original figures for their pole height chart...
...Marko Kantaneva has since joined Australian Pole Walker, Michael Gates, in cofounding
PoleAbout.com.
...Besides Finland, Nordic walking is popular in Sweden, Norway, Germany, Austria and Switzerland. “New countries include Australia,
Japan, France, Italy, the Benelux countries, Iceland and Denmark. Interest is great, and people are attracted by its ease,
effectiveness, its social nature and the possibility of doing it all the year round,” [says Aki Karihtala, senior vice president of EXEL,
which holds a 70 per cent share of the world market in Nordic walking poles]. One of the most important reasons for the success is that we
don’t offer only the products but the whole concept with the educational programs. We need to teach and show people, what the right
technique is, what you can do with the poles to get the maximum efforts and how to build exercise programs. We should also not
forget that from our target group most of the people are in not that good physical condition and therefore we need to make sure
very carefully that everything goes well. Heart rate monitoring during the exercises has an important role as well when we think
about people, who are not that used to “listen” to their bodies during the exercises...[Read more]
Nordic Walking is booming in Germany. But while outsiders may criticize
"those people with the poles" as silly looking fadists,
they may soon start to wonder: Why are there so many of them?[Read more]
To calculate the correct pole size, multiply your height (in centimetres) by 0.68, and then round up or down
to the nearest 5cm. For example:
If your height is 168 cm (5'6") x 0.68 = 114cm, then choose 115cm poles.
The length of the pole
The significance of the poles has been great already in the development of Nordic walking, because the goals, expected benefits
and comfort of the sport set certain requirements for the pole. Nordic walking is typically endurance exercise and the walks
take a long time, which means that an uncomfortable pole and a deficient technique in using the pole can cause stress injuries
and decrease the comfort of the sport in the long run.
The right length of the Nordic walking pole related with the person's height is an important part of the comfort and safety of
Nordic walking and it has a role in finding the effectiveness of Nordic walking. A pole of the correct length can be pushed
behind the body and thus the muscles of arms, shoulders and upper back can be included in the pole push. Choosing the pole
length one should consider the person's height, the length of the limbs and how much practice the person has in Nordic walking.
The right pole length for the walker can be measured by pressing the arm to the side, bent at an angle of 90 degrees, when the
grip of the hand on the pole is relaxed. A person with more experience in Nordic walking or skiing and with more muscular strength
can choose a little longer pole.
THE LENGTH OF THE POLE = O.72 x the height of the person
Become a Certified Nordic Walking Instructor
Interested in starting a career as a Nordic Walking Instructor? ANWA offers special seminars and workshops enabling you to become a Certified ANWA Nordic Walking Instructor.
Click here for details.
International Nordic Fitness Organisation
Shows an animation of Nordic Walking; with sites for Germany, Austria, Swizerland, Italy, USA and Beneluz (Belgium, Netherlands, Luxembourg).
See also: Die Nordik Walking Technik
Illustrations of Nordic Walking technique and warm-up exercises (text in German).
Pete's Pole Page
All about hiking poles (or trekking poles, as many know them): why you may want to use them, what to look for and how to use them once you've got them.
Black Creek Outfitters
10051 Skinner Lake Drive
Jacksonville, FL 32246
Tel: (866) 645-7003
Jacksonville, FL
Tel: (904) 645-7003
Fax: (904) 645-9727
Footepath
Footepath, LLC
6866 Lexington Drive
West Jordan, UT 84084
Tel: (801) 815-4270
Fax: (801) 568-9001
LEKI USA
458 Sonwil Drive
Buffalo, NY 14225
Tel: (800) 255-9982
Fax: (800) 291-2161
Moosejaw
With retail stores in Michigan (Ann Arbor, Birmingham, East Lansing, Gross Point, Rochester) and Chicago, Illinois.
Tel: 877-MOOSEJAW (877) 666-7352
International (including Canada):
(248) 246-4000
Nordic Walking Online Sells LEKI and EXEL
Bernd Zimmermann
American Nordic
Walking Association
Tel: 1-800-977-9348
(310) 919-2844
Fax: (310) 919-2844
REI.com
Sumner, WA 98352-0001
U.S. and Canada:
1-800-426-4840
International:
1-253-891-2500
(English language only)
Fax: 1-253-891-2523
Do not currently carry Nordic Walking poles, but stock many trekking poles and accessories.
Skirack
85 Main Street
Burlington, VT 05401
Tel: (800) 882-4530
(802) 658-3313
Sonoma Outfitters
145 3rd. Street
Santa Rosa,
California 95401
Toll-Free Calls:
(Continental USA only)
1-800-290-1920
Local and International:
707-528-1920
Fax: 707-528-2709
Summit Hut
5045 E. Speedway
Tucson Arizona, 85712
Tel: (520) 325-1554
