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Nordic Walking Beginner?

Written by Tom on May 9, 2012 · Leave a Comment

Beginner’s Guide to Nordic Walking

“Nordic walking“, or fitness walking with specially designed poles, is becoming one of the fastest growing fitness trends all around the globe. In recent years it has taken much of Europe by storm and is now rapidly gaining legions of enthusiastic participants world-wide. If you are interested in giving this total body exercise version of walking a try there are a few things you need to know to make your entry into the Nordic walking community in an intelligent and informed way.

The History of Nordic walking

Nordic skiers may have used their ski poles for off-season training perhaps as far back as the days when Nordic skiers, like hikers, used only a single pole. Ski-bounding or ski-striding with a pair of poles has certainly been an essential part of off-season training for any serious competitive Nordic skier for decades.

Although the European Nordic walking community generally asserts that fitness walking with poles as a unique exercise form began with its introduction in Finland in 1997, others credit an American pole walking innovator and creator of Exerstride Method Nordic Walking – Tom Rutlin, with being the “founding father of Nordic walking”. David Downer, author of Nordic Walking Step By Step, asserts that “As a form of exercise in its own right and completely detached from skiing, hiking and trekking, the activity of fitness walking using specially designed poles was pioneered in the U.S. by cross-country skier and certified ski coach Tom Rutlin in 1985″.

The indisputable fact is that this relatively new total body exercise hybrid of walking and cross-country or “Nordic” skiing is deeply rooted in an off-season ski training technique long practiced by Nordic skiers all around the globe.

But since you are an admitted newbie to Nordic walking, and despite the fact that people will ask you “are you training for cross-country skiing”, I want to point out that Nordic walking is a new and distinct form physical activity which while having roots in Nordic skiing, is perfectly suited to anyone who walks or runs and simply wants to experience a way to build greater total body fitness with less stress – and in less time. While it can take even the most athletic people years to master Nordic skiing, anyone can walk can begin enjoying tons of additional benefits from walking with poles in just minutes, and nearly anyone can master Nordic walking in no time! Unlike Nordic skiing you can do it anywhere you enjoy walking - and in any season.

How Nordic walking Works (why more and more people are walking with poles)

It’s much easier to understand why people so many people are adding poles to their fitness walking when you get a first-hand feel for just how it works. It takes only a few seconds to experience how Nordic walking involves important core and upper body muscles while walking if you follow these four simple steps:
1.   Sit in a chair facing a table or desk and extend both arms out as if offering them for a friendly handshake. (If you’re reading this while sitting at your computer, raise your hands off of your computer keyboard and mouse reach out on each side of your keyboard)
2.   Make two fists and place them on the desk or table top with your thumbs up.
3.   Finally, sit upright and alternately press repeatedly one fist, then the other into the desk.
4.   Feel how a strong wave of muscle contractions goes through your abdominals as well as muscles in your back, arm, shoulder, chest, and important “core strength” muscles each time you push?

That’s how using poles turns walking into total body walking! As you Nordic walk you’ll do approximately 2,000 similar contractions per mile of all these muscles against resistance as you apply a force to a pair of specially designed poles (rather than a desktop) with each stride. Best of all, with Nordic walking, because the work is shared by so many major muscles, you can actually feel like you’re working less while accomplishing much more, and with much less risk of injury. And because your are transferring part of your weight to the poles, pain and injury causing stresses to the hips, knees and feet are significantly reduced. Now you may be beginning to understand why so many walkers are stepping up to Nordic walking!

The benefits of Nordic walking

In the same time you might otherwise just walk — and with little or no additional perceived effort — you can simultaneously…

•   Strengthen abdominal, back, arm, shoulder, chest, leg and all “core” muscles (without separate weight or        resistance training!)
•   Burn 20-50% more calories
•   Improve cardiovascular fitness
•   Increase overall stamina and muscle endurance
•   Improve lymph system function and boost your immune system
•   Reduce pain and injury-causing stress on hips, knees and feet
•   Help maintain overall bone density
•   Maintain joint health and range of motion
•   Improve both your posture and balance
•   Enhance both your energy and mood
•   Experience a safe, fun and convenient “good use” total body exercise

(Hey, what’s not to like?)

The Nordic walking gear you’ll need

To those new to the activity, Nordic walking poles look like nothing more than rubber tipped ski poles – and basically they’re correct. But in the long run it is important that the poles you use be of quality design, materials and features and of a proper length – 68-70% of your overall height is the recommended length of Nordic walking poles.

As with any sporting activity, there is some debate about what type of pole design and what features are best. There are one-piece non-adjustable poles which come in various lengths and are designed to fit a range of user heights, and there are two-piece adjustable models which can be adjusted more precisely to the users’ heights (three-piece poles are designed for trekking and are not well suited for fitness walking for a number of reasons). The advantage of one-piece poles is that they are simple and have no moving parts. The advantage of quality two-piece telescoping adjustable poles is that they can be easily adjusted more precisely to your height and for varying use conditions, they can also be shared by users of different heights, they can “grow” along with growing users, and they are far more convenient for travel. There are high-quality top rated one and two-piece Nordic walking poles — as well as poor quality poles of both kinds available in today’s marketplace.

Nordic walking pole shafts should be lightweight, strong and stiff and be designed to effectively dampen vibration in order to provide quiet operation and prevent vibration-related injuries. Quality poles shafts may be made of aluminum alloys, carbon fiber, or composites of glass and carbon fibers. As with any exercise equipment, to a certain degree you get what you pay for. Beware of brand X, bargain basement or mass merchandiser offered walking poles (generally manufactured in China with very low performance standards) when it comes to quiet operation, vibration dampening, durability, strength, stiffness and overall quality. Buying poor quality poles can end up being very costly in the event of equipment related failure or injury.

Nordic walking poles all come with rubber tips or “paws” which are designed to provide a soft, cushioned plant of the poles on any firm, stable, natural or urban paved surfaces. The rubber tips can be removed to expose hardened tungsten carbide steel tips which can be used whenever the rubber tips do not provide adequate traction, or anywhere the walking surface in the city or on the surfaces that are unstable or slippery.

European Nordic walking poles are generally manufactured by long established ski pole manufacturers, and thus include either simple ski pole-like straps or more elaborate strapping systems – a kind of fingerless glove/strap combination (originally designed for Nordic ski poles). There are also Nordic walking poles with specially designed ergonomic strapless grips which were designed to eliminate the need for straps, the discomfort that straps may cause and to lessen the likelihood of an injury in the event of a fall.

There is a healthy debate on all issues of pole design and features, but the good news for the newbie consumer is that numerous quality options offer you numerous quality choices.

Nordic walking technique(s)

Again, to “newbie’s”, Nordic walking is obviously a pretty straightforward hybrid of fitness walking and cross-country or “Nordic” skiing. No matter how you use poles, people will ask you if you are training for skiing, have “forgotten your skis” or “are expecting snow”. Don’t worry if you know nothing about Nordic skiing, Nordic walking actually need not be much more complicated than just walking. When one walks, the right arm naturally swings forward when the left leg steps forward and it’s the same whether you Nordic ski or Nordic walk. So the good news is that although balancing and gliding on two thin skis – Nordic skiing – can take years to master, if you can walk you can generally master at least the basics of Nordic walking in almost no time.

With a Nordic walking pole of the proper length in each hand (this is why poles of a proper length are essential) one simply swings both the arm and the pole-in-hand forward just as one does while walking. The poles in effect become another set of legs so you’ll need a bit of instruction on how to properly plant and use the poles in a manner that maximizes both the safety and the benefits of the activity. For knowledgeable, quality instruction look for a certified Nordic walking instructor in your area, or you can learn with the aid of a 5-star rated instructional DVD at: Nordic walking video.

The European and American Nordic walking paradigms

European Nordic walkers generally refer to the activity as a sport. This is likely because the European technique was designed to closely mimic Nordic skiing. Pole walking pioneer Marko Kantaneva of Finland, worked with Finnish ski pole manufacturer Exel, to develop their original Nordic Walker® (which resulted in the generic term “Nordic walking” ) poles (introduced in 1997), as well as the original European technique and training programs which Exel’s International Nordic Walking Association (INWA) introduced to Finland and later much of Europe.

Marko’s original “Sauvakävely” (Finnish for pole walking) technique, which he developed while studying and working at the Finnish Sports Institute at Vierumaki (1994 – 1997), involved planting each pole with a flexed elbow. The elbow joint was then opened as force was applied to the poles and the straightened the arm then passed beyond the torso and the grip of the pole was released just as it would be in Nordic skiing. (It is for this reason that many Europeans assert that straps are an essential feature of Nordic walking poles.) True to its sporting genes, European Nordic walking promotes the notion of increasing tempo and stride length as a central means of increasing its exercise effects.

Tom's Exerstrider method Nordic walking

Marko's original "Sauvakävely" technique

Over the years since the introduction of Marko Kantaneva’s original “Sauvakävely” method of Nordic walking, something of a hybrid European technique which features an extended arm pole plant (likely influenced by Tom Rutlin’s extended “handshake” pole plant) has gained wide favor as many Nordic walkers have discovered that an extended arm pole plant more efficiently activates the core and other large upper body muscle than does the right angle pole plant. This hybridized European technique involves a resulting very long range of motion of the arms, as the arm is both extended in front of the body and still moves behind the torso as the grip of the pole is released at the end of the swing. This very long range of motion of the arms requires the correspondingly long stride that characterizes the Euro-hybrid version of Nordic walking. Because the biomechanics of both European methods of Nordic walking have more in common with Nordic skiing than they do with ordinary fitness walking it can, for many people, require an extended learning curve and instruction is generally offered in numerous sessions.

Tom Rutlin, developed his original “Exerstride Method” Nordic walking technique beginning in 1985, and he introduced the first specially designed poles with rubber tips for fitness walking in 1988 (before the term Nordic walking was coined to describe fitness walking with specially designed poles). His goal was to make fitness walking with poles as safe, simple and natural as walking while at the same time maximizing the health and fitness benefits of the upper body involvement through the poles. Rutlin does not refer to his version of Nordic walking as a “sport”, but rather as a “functional fitness-building physical activity”. His version emphasizes a comfortable, natural walking tempo and stride length aimed at preserving the natural and extremely safe nature of walking. Instead of increasing walking tempo and stride length in order to increase the exercise effects of his method of Nordic walking, his extended “handshake” pole plant was designed to bring about the maximum involvement of core and other upper body muscles, and the emphasis is on increasing the amount of force applied to the poles rather than the speed of walking in order to maximize the overall benefits. The shorter, more natural stride length accompanies a shorter range of motion of the arms, which do not pass behind the torso. Because the poles do not pass beyond the torso and the grips are not released, Rutlin’s poles feature very comfortable ergonomic strapless grips which are unique to his Exerstrider Nordic walking poles.

The European method might be characterized as Nordic skiing minus skis, while Rutlin’s “Exerstride Method” Nordic walking version might be accurately characterized as natural fitness walking with the addition of poles and very easy-to-learn and highly effective techniques designed especially to maximize the benefits and results of this new activity.

Which Nordic walking poles and Nordic walking technique is best for you?

There is no such thing as “best for all” in choosing techniques or equipment design for Nordic walking. Since Nordic walkers come in all ages, abilities and health and fitness goals, what is best for each given their ability, goals, attitude and approach to exercise is a matter that should be subject to individual choice. Now that you are armed with some knowledge about the options available to Nordic walkers it will be up to you to decide which of the available equipment and technique options will be best for you in achieving your health and fitness goals.

Any pair of quality Nordic walking poles can be used for any of the dominant Nordic walking techniques/paradigms, and any way you use poles after receiving instruction from a person qualified in either of the European or Exerstride method of Nordic walking (or via DVD), you’ll find walking will be a far more fun, interesting, motivating and health and fitness results-producing.

As a general rule, if you like to see yourself as an athlete in training, you may be more drawn to one of the European version of Nordic walking. If you’re simply more interested in improving your functional fitness and turning your walking workouts into a more motivating, effective and time-efficient total body exercise you’ll likely find Rutlin’s Exerstride method of Nordic walking more to your liking. A growing number of open minded members of the global Nordic walking community regularly draw from all versions of Nordic walking in order to both make their Nordic walking more interesting and to enjoy a full spectrum of benefits that may only be realized when one uses different methods to, in effect, “cross-train”.

Ask people all around the globe who are already Nordic walking and they will very likely agree on at least one thing for certain…If you haven’t tried Nordic walking yet you should give this new total body version of walking a try very soon!

Tags: major muscles, Nordic Walking Beginner, pole manufacturer exel, upper body, The poles, proper length, United States

Nordic walking – Choosing a technique that’s right for you

Written by Tom on May 10, 2012 · 2 Comments

The two original roots of Nordic walking…

Nordic walking roots in the USA

To people anywhere in the world it’s pretty clear that Nordic walking is a hybrid of ordinary fitness walking and “Nordic” (or cross-country) skiing. For more than a decade before I began walking with specially designed poles in 1985 as my chosen form of year-round exercise, I, like many other cross-country/Nordic skiers used my poles during pre-season training by “ski-bounding” along trails that soon would be covered with snow as a way of training for competitive skiing.

When, in 1988, I first began giving root to my original form of Nordic walking (a term that was not actually coined until 1997) in the US which I termed “Exerstriding”, I decided that although the activity was a hybrid of walking and Nordic skiing I should attempt to make it as easy to learn and as natural as walking and, as much as possible, as effective in building total body fitness as Nordic skiing. So my Exerstride method of Nordic walking ended up taking its dominant genes from walking even as I aimed to take the non-dominant genes from Nordic skiing that would maximize the physiological benefits of the new hybrid.

Nordic walking roots from Finland

Around six years later in Finland, my friend and Nordic walking colleague Marko Kantaneva created the second main root of the activity during his work at the Finnish Sports Institute at Vierumaki. Marko called his original version “Sauvakevely” (a Finnish word which translates to “pole walking” in English). By 1997, Marko had teamed up with Finnish ski pole manufacturer Exel who introduced the “Nordic walker®” brand of poles that year. Soon the term Nordic walking was accepted as the generic term for fitness walking with specially designed poles.

The best way to understand the difference between the Finnish root of Nordic walking and mine is to point out that the Finnish method that came to be generically known as “Nordic walking” took its dominant genes from Nordic skiing. Marko’s Finnish root of Nordic walking which was shaped by a Nordic skier for a company that was a leading producer of Nordic ski poles and as a result, it bears a much stronger resemblance to Nordic skiing than it does to ordinary walking. It was in fact what I and others who trained in the off-season with poles prior to Nordic walking called a ski-simulation technique.

Marko's original "sauvakevely" technique

Nordic walking as a “sport” or a “physical activity”?

Nordic walking can be considered either a sport or enjoyable and highly effective physical activity, but I have always promoted my Exerstride method Nordic walking as a physical activity that is ideal for people of any age, ability and goals seeking to become healthier and look, feel and function better. The current popular European Nordic walking techniques (and they are actually numerous) have grown in their various forms from the two roots that I and Marko created, and have been further hybridized.

The majority of Nordic walkers in Europeans choose to view Nordic walking as a “sport”. Nordic walking racing events are common in Europe. There is currently no world governing body for Nordic walking competitions, but many self-proclaimed “championships” have been held and there is even an “official” website which lists “world champions” in races ranging from 5 kilometers to 6 days.

While it is not surprising to me that any form of physical activity will spur the creation of competitions, I happen to think that the way Nordic walking will eventually contribute the most to the health of the most people of all ages and abilities is through the promotion of forms of Nordic walking that are non-competitive. My personal motto is, “life is not a race… it’s a life-long endurance event in which I’d like to finish as far back in the pack as possible while enjoying every stride along the way!” I actually believe that the “sport” ethos that Nordic walking has adopted in Europe has severely limited the growth potential of the activity among a majority of people who do not see themselves as athletes.

European Nordic walking vs. Exerstride method Nordic walking

NOTE: First of all, there are many self-appointed or “certified” experts within the Nordic walking movement who continue to maintain that their favored method is the only “correct” way to walk with specially designed poles, and that other ways of using poles are “incorrect”. A search of You Tube for videos on correct Nordic walking technique will reveal that there are many slightly or quite different techniques that are labeled as the “correct Nordic walking method”. It has always been my assertion that there is no one method of walking with poles that is by all measures “correct” for all people. You will learn (if you already haven’t) that there are many variations that have evolved from the roots of Nordic walking that I and Marko created, and each variation creates both slightly different results and experiences. Although I have an admitted and obvious set of prejudices in favor of my technique, I have tried every technique that I’ve come across and made my own assessment of each. I encourage each you to try out all the options (in terms of both technique and equipment) and decide for yourself what option or options are best for YOU! Your body is a better judge of what is right for you than any expert.
In order to help you decide what technique(s) of Nordic walking are best matched with your personal goals, it will be useful to make some comparisons between those techniques that have been popularized across Europe and my original Nordic walking technique which has changed very little since 1988.

I’ll offer just a bit of historical perspective. I began promoting my form of walking with my original specially designed poles in 1988. Marko began working with leading Finnish ski pole manufacturer Exel to promote their Nordic Walker® brand of poles in 1997. In 2000 Exel founded the International Nordic Walking Association (INWA) which worked to promote Marko’s technique and train INWA certified instructors. In 2003 I traveled to Munich, Germany for the ISPO world sporting goods show. It was there that I first introduced a group of INWA instructors to my “root” of Nordic walking, my “handshake and pump handle” technique. Since that time much of what is taught in Europe and the rest of the world has become some hybrid of my original Exerstride technique and Marko’s original “sauvakevely” technique that contains elements of both “roots”.

In the spring of 2011 I traveled to Mallorca, Spain and for the first time met Marko Kantaneva face to face. We had been corresponding for a number of years, but this was the first opportunity for me to learn his technique from him, and for him to learn mine from me. While the two original roots of Nordic walking have much in common, it is the differences which exist that may be of most interested to those of you exploring the options and attempting to determine what technique(s) are best matched with your temperament and health and fitness goals.

The following are what I consider to be the most significant differences between the two techniques that have served as the root-stock of Nordic walking…

Arm positions and range of motion

Marko’s method draws heavily on Nordic ski technique where part of the goal is actually to conserve overall energy while gliding along as fast as possible on a pair of wax lubricated skis. The arms are bent at nearly a ninety degree angle at the moment the poles are planted and then the elbow opens up as force is applied to the poles, the arms pass behind the body until, at the end of the range of motion (ROM), the hands opens and the pole strap becomes essential to this version of Nordic walking (because it is all that connects you to the pole at that point). Europeans still largely believe that straps and the release of the pole grip which they allow are critical features of “real” Nordic walking. I personally believe such a release serves no purpose other than a stylistic one. It is one feature of Marko’s and most other European Nordic walking techniques that I see and unnecessarily complicated, and having no real benefit when walking (even though such a release is necessary in Nordic skiing). Click here to see this arm action and other aspects of his technique demonstrated by Marko himself.

In developing my Exerstride method, a central goal of mine was to make the technique both as simple, natural and effective as possible. Although I had long been an avid Nordic skier, competitor and PSIA certified instructor, it seemed to me that maximizing the simplicity and results was far more important than maintaining any high level of “fidelity” to Nordic skiing. After experimenting with just about every arm ROM I could imagine, I discovered that the way to maximize the involvement of the core, largest back muscles as well as the shoulders, arms and chest was to plant the pole with the arm extended - just as it is when offering a friendly handshake. Then as force is applied to the poles the arm remains extended (with just a slight bend at the elbow) throughout the arm’s ROM as it pivots from the shoulder and moves up and down during the stride like a pump handle. Click here to see my simple “handshake and pump handle” arm ROM demonstrated by Canadian fitness expert Donna Hutchinson. (Donna says the arm should be “straight”, but more accurately it should be fully extended with just a slight bend at the elbow.)

The biomechanical outcome of a bent arm pole plant where the elbow opens to extension as force is applied to the poles vs. an extended arm pole plant where a long lever arm is maintained throughout the ROM is a bit complicated to explain verbally, but a simple demonstration will make the contrast in the effects on large muscle activity in the upper body very clear, even to those who don’t know one muscle from another.

Sit upright in your chair at a desk or table and make a fist in each hand. First place both fists on the desk or table top close to your body so that the elbows are bent and then alternately push down on the surface 15-20 times while taking note of what muscles are activated and the intensity of their activation with this technique.
Then, extend both arms out over the desk or table top and place your fists on the surface with your arms extended further from your body into a “handshake” position. Alternately apply force with one arm than the other again for 15-20 repetitions while carefully noting both what muscles are significantly activated, and the intensity of the activation.

Muscle diagram from my 1988 manual

You’ll note that with the bent arms the most actively and obviously involved muscles are the triceps muscles (the muscle on the back of your upper arm). Because the triceps are relatively small muscles, the level of perceived exertion when using any bent arm pole plant technique is pretty high because you are relying heavily on these relatively small muscles to power your movement.

With the arms extended you’ll notice strong waves of contractions moving through your abdominal/core muscles as you push down with alternate hands. You’ll also note a strong involvement of the chest muscles and large muscles on each side of the back call the latissimus dorsi. Although you likely won’t note the activity of the large spinal erector muscles (the large muscles that are responsible for maintaining our erect posture) are also activated each time you apply force.

Whether you are trying to maximize caloric expenditure, oxygen delivery throughout the body or overall muscle fitness, the key lies in involving the maximum amount of large muscle mass into the movement. This is the first great advantage I see my “handshake and pump handle” technique as having over the bent arm pole plant which is currently so widely used in Europe.

Stride length and walking pace

Because both walking and Nordic walking are what is called “contra lateral” or “cross-crawl” movements (where when the left arm moves forward, the right arm moves forward and vice versa), the ROM of the arms will have a corresponding impact on stride length. Because the arms and legs must maintain their coordinated contra lateral relationship, the longer ROM of Marko’s technique and other derivative European techniques that have actually hybridized my extended arm pole plant with Marko’s prescription to pass the arm beyond the torso and behind the body with a release of the grips both result in a very long stride length. So long that the heel of the lead foot strikes the ground well in front of the body. Take another look at Marko’s video and note the stride length and how the toe is raised as the heel strikes the ground. The long stride and the heel strike combine to create what is in reality a braking action with each stride — as well as potentially dangerous heel strike forces that can travel up the extended leg to the knees and hips.

Marko and those Europeans who view Nordic walking as a sport also prescribe that the best way to increase the exercise intensity of Nordic walking is to increase the pace of walking.

I happen to believe that long strides and ever increasing paces are a big turn-off to many walkers who might otherwise really enjoy Nordic walking. It is my belief that each individual has what I term a “personal walking speed limit”. That speed limit is the maximum speed at which each individual can walk and still consider the activity enjoyable. A person’s personal walking speed limit is not necessarily dependant merely on their level of fitness.

Rather than depending on an increasing pace and a greater stride length to increase the intensity of my version of Nordic walking, I actually recommend that one at all times maintain both a stride length and walking pace that feels comfortable and natural! In order to increase the exercise intensity of Exerstriding, I recommend, instead of lengthening and quickening the stride, that you increase the intensity of the force applied to the poles by the large muscles of the upper body. In my way of Nordic walking, it’s not about the speed; it’s about the overall intensity of work done by the larges muscles in the body.

A long stride also results in what I consider to be excessive up and down movement of the hips and torso as one strides. A shorter, more natural stride length allows the hips and upper body to flow forward in space as you walk rather than bouncing up and down.

The differences in my technique allow people who are both very fit as well as those not highly fit, and even who are obese or have joint pain (which can be aggravated by longer strides and increased impact forces) to enjoy and benefit from Exerstriding. And it allows every person to walk well within their personal walking speed limit while maximizing both the results and the enjoyment of walking with specially designed poles. It also allows people of differing fitness levels to Nordic walk together and socialize because intensity is not speed dependent.

Posture

The longer stride and faster pace of Marko’s and most other popular versions of Nordic walking are accompanied by a recommended forward leaning torso. When I first began walking with specially design poles back in 1985, I had a residual habit of walking with a forward trunk posture from all of my years of Nordic skiing. But when I began Exerstriding with my wife Wendy, she helped me discover that an erect posture was preferable for many reasons.

The main reason there is a forward lean in Nordic skiing and ordinary fitness walking is that you are in effect intentionally falling forward in a controlled way, but when you add poles to walking you can use the power of your large upper body muscles to propel the forward movement without a forward lean — and thus promote improved posture as you walk.

The simultaneous contractions of the abdominal and spinal posture muscles that occurs with every stride when using my handshake and pump handle technique of Nordic walking also work together to balance and stabilize the trunk in good posture.

Technique and repetitive stress implications of strapped vs. strapless grips

The most obvious difference between my Exerstride method and Marko’s original “sauvakevely”/pole walking technique and other European derivative styles of Nordic walking is the presence of a strap or strapping system on the pole grips on virtually all other Nordic walking poles, and the absence of them on my Exerstrider poles.

The design of my strapless grip design evolved for two reasons. First, my handshake and pump handle technique eliminated the passing of the hand behind the body, the release of the pole grip and any need for a strap. Secondly, even as an avid Nordic skier I was definatly not a fan of pole straps. Whether while skiing or Nordic walking I have always found straps to be both a nuisance and annoyingly uncomfortable. Even the best designed Nordic walking strapping systems create what I and many find to be uncomfortable compression of the metacarpal area of the hands when a strong force is applied to the poles.

I’ve also found when using strapped poles in the summer that the repetitive stress (roughly 1,000 pole plants per mile) and chafing of the strap against the skin is more and more uncomfortable the longer you walk. They also can somewhat restrict circulation to the hands.

Although Nordic walking is a very safe activity, in the however unlikely event of a fall, being strapped to the poles will most certainly increase the likelihood of some sort of thumb or wrist injury.

To compensate for the absence of a simple strap or sophisticated (some say complicated) strapping system with Velcro fastenings, I designed my hand grips to be highly ergonomic ( to provide optimum comfort and to avoid stress or injury). A large flare on the side of the grip under the palm of the hand serves as a cantilevered platform against which to apply as much force as you wish while maintaining just a loose grip on the handle. Another flare on the back of the grip fits right into the “arch” formed by the base of the thumb of a closed hand

The ERGO grip design maintains a safe, comfortable neutral wrist alignment throught the ROM

and acts as a hand “orthotic” which prevents this arch from collapsing against the contour of ordinary grips. This keeps the wrist in a safe and comfortable, stress-free “neutral position” where the hand, wrist and forearm are all aligned from the point the pole is planted, and maintains this neutral wrist position throughout the Exerstride method poling action.

The large flare around the entire top of the grip allows the pole to be fully controlled as the arm and pole are raised in preparation to plant the poles for the next stride cycle.

If you look closely at the wrists of those using a strapped Nordic walking pole (again view Marko’s video) you will note that the wrist comes up out of a neutral position upon pole plant as the arch of the hand collapses down to the face of the basically cylindrical grips, and then it goes way down out of a neutral position as the grip is released and a stylistic flick of the wrist occurs.

Since applying force that causes the wrist to move up or down out of a neutral position causes some level of stress to the wrist, it seems inevitable that some repetitive stress injuries are likely to eventually result.

I am especially concerned about this after having been trained by Marko himself, and noting that he plants the poles with some measure of impact. If you watch his wrists in the slow motions sequences of his video you will be able to note noticeable signs of impact in his wrists and forearms upon pole plant. I am even more concerned about the dangers of this in light of the fact that so many European Nordic walkers frequently walk on hard surfaces (and even pavement) without rubber tips (or as they call them “paws”) installed on the poles.

My technique strongly emphasizes a very light pole plant followed, at the moment of contact, by the application of a much force as possible to the poles. This practice eliminates any traumatic repetitive stress and repetitive injury-producing impact that could result from a too vigorous and impactful planting of the poles.

Some other Nordic walking technique variations

Alpha Nordic walking technique

In recent years I’ve begun to hear a lot about something called the “Alpha Technique” that, again, has been touted by its fans as the one “correct” way to Nordic walk. Although I haven’t traveled to all countries where “Alpha technique” is favored, a search of You Tube videos reveals that Alpha technique actually seems to be slightly different things in different countries (and likely among various Nordic walking gurus).

In a variation demonstrated in one You Tube video, Alpha technique appears to be a hybrid that combines my upright posture, natural stride and a low extended arm pole plant, with arms that pass behind the torso and finish with a subtle release of the grips. In another German Apha technique videofeaturing Andreas Wilhelm, it appears to feature a long stride along with an emphasis on “long arms” and a stylish release of the grip.

Some techniques aim at increasing speed, other at increasing overall power

“Speed Power” technique

This technique emphasizes what this expert calls “longer arms” (extended) with “longer strides” , a release of the grip and what seems to be to be a most un-necessarily complicated and un-natural stride apperentlyaimed (I do not speak German) at maximizing speed (and apparently they believe power as well).

Perhaps the most “interesting” and most stylized/un-natural technique I’ve seen can be viewed at http://www.youtube.com/watch?v=io6DTRX_bOk&feature=fvst. This is just one of the versions of Nordic walking which stresses the importance of an emphasized rotation of the shoulders. (Some “Alpha technique” videos I have come across also stress this shoulder rotation.)

If any of the dozens of variations you can find in You Tube searches on Nordic walking are attractive to you, I encourage you to experiment for yourself with any of these techniques you see what most appeals to you.

Nordic walking obviously comes in many “flavors” — and it’s not just for “athletes”!

To those new to Nordic walking most of the techniques demonstrated on You Tube may look pretty similar. They may seem a bit strange to someone who has never walked with poles. But to those who have been walking with poles for some time, it is likely that all but the technique they first learned will look a bit odd, or even be considered by the close-mined to be outright “incorrect”.

The truth is that there already exist many variations or “flavors” of Nordic walking that have evolved from the roots that I and Marko Kantaneva established for fitness walking with poles. In my opinion, you should be cautious about relying on any Nordic walking expert who claims they can teach you the one true and “correct” Nordic walking technique.

After many years of experimentation I settled on the technique that seemed right for me. Marko also settled on the technique that seemed right for him, and since then literally hundreds of self-appointed or “certified” Nordic walking experts have adopted hybrids and variations on the techniques Marko and I developed — and each of these variations seems “right” to those who espouse any particular technique.

The past history of Nordic walking has been characterized by numerous factions, organizations and experts attempting to establish the “correctness” and superiority of their version of Nordic walking. This has left nearly everyone outside the movement confused and worried that they might make the wrong choice upon their entry into Nordic walking.

If Nordic walking is to grow to its maximum potential there must be a shift away from the absolutism among all those who call themselves Nordic walking experts and instructors. The universe of people who will eventually become part of the Nordic walking movement are as varied as are the current variety of techniques being taught around the globe.

We who introduce Nordic walking to those who want to experience it would be wise to begin offering these “newbies” a taste of as many flavors as practical. No one would ever think of opening up and succeeding in an ice cream parlor that only offered just one flavor of the delicious treat.

Whether you happen to be an expert or a novice who hasn’t “tasted” more than one flavor of Nordic walking, you should consider tasting every available flavor on the Nordic walking menu before you settle on any favorite – and before you assert to anyone that you can introduce them to the only flavor that is right for them.

Nordic walking will never (and likely should never) look only one way around the globe. There should be as many different Nordic walking strokes as there are different kinds of Nordic walking folks. Variety is the spice of life, so when it comes to Nordic walking (or any other choice you make in life) don’t allow anyone to tell you what flavor you should swallow. Taste them all, and let your personal tastes decide which one is “correct” FOR YOU!

Tags: pole manufacturer, rubber tips, avid nordic skier, pole plant, long stride

Nordic walking poles — choosing poles that are right for you

Written by Tom on May 16, 2012 · Leave a Comment

How much do I need to shell out for a good pair of Nordic walking poles?

With the growing popularity of Nordic walking globally, there is already a large (and growing) variety of Nordic walking poles on the market from which to choose. Nordic walking poles can range in price from less than $20 to nearly $200 per pair. Do you have to spend $200 to get the best Nordic walking poles? Aren’t the $20 Nordic walking poles good enough for a beginner like me?

These are questions I hear all the time. You’ve heard the expression, “you get what you pay for”, and in the case of Nordic walking poles that’s pretty much true when it comes to bargain priced poles, but on the other hand you don’t have to spend $200 to get Nordic walking poles that will make your Nordic walking experience safe and enjoyable for many years.

I’ve had people come to my instructional workshops with a “bargain” pair of what were sold as Nordic walking poles by a few of America’s lowest price big box stores who are trying to jump on the Nordic walking bandwagon with no consideration for safety and quality, and while there are no legal regulations about what constitutes “real”, quality Nordic walking poles even these novices could clearly see that their low price poles weren’t really a bargain no matter how low the price. In several cases, the rubber tips on these bargain poles actually wore down to the point where the metal tips came right through their bottoms in the course of just a one hour instructional workshop. Long before that happened, the bargain hunters noticed that my Exerstrider poles were silent upon landing while theirs emitted loud, annoying metallic rattling sounds each time their poles landed.

Put your Nordic walking pole options to a few tests

While you’re not going to be able to gauge the durability of the rubber tips on Nordic walking poles, it is easy to put any pair of poles to a couple of quick tests that will immediately allow you to determine if the poles you’re considering meet a minimum standard of quality and performance. If the poles are telescoping, adjustable length poles pull out the lower section until the poles reach from the ground to approximately your sternum and then tighten them to lock them to length. Most telescoping poles have a twist-lock mechanism that you turn to the right to tighten (“righty, tighty”). This is actually the first test. When you turn the lower shaft to the right, the mechanism should tighten and you should feel increasing resistance to turning the shaft until it will turn no further and should be safely locked to length. Others might have a lever locking system where you flick the lever to unlock and adjust the poles and then flick it the other way to lock them to length. (Our Exerstrider Activator model has a “spring-loaded button” that pops into a series of holes in the upper shaft in order to adjust them to a desired length.)

Once they are as tight as you are capable of making them, push down with both hands on the poles and see that they are safely and firmly locked and will hold the desired length. If they slip down and begin to shorten as you apply force they’ve flunked your first quality/performance test. Unless telescoping poles can safely and firmly lock to the desired length your Nordic walking experience will be both frustrating and potentially dangerous.
If they do lock firmly to length or if you are testing a non-adjustable one-piece pole, hold the pole by the hand grip and tap it at about a 45 degree angle against the floor. Do you hear a metallic rattling noise or feel a lasting vibration in the shaft when you do that? If so, they’ve flunked safety and performance test #2. Even if you’re significantly hearing impaired and think noisy Nordic walking poles won’t be a problem, the rattling noise is a sign of poor quality and likely one that the poles will not dampen vibration upon landing. Both one-piece and adjustable poles that vibrate excessively upon landing will almost certainly cause some form of tendonitis with regular use of the poles.

What about 3-piece Nordic walking poles?

If the poles you’re testing are three-piece adjustable poles, I can just about guarantee that the poles won’t pass the vibration dampening test. Many three piece trekking poles (made in three sections so that they can be telescoped down to a small enough size to be stowed conveniently in a pack) are being marketed as Nordic walking poles and because of their poor vibration dampening are not safe and suitable for regular Nordic walking.

Choose your Nordic walking pole grips carefully

Next to secure locking and vibration dampening, the most important feature of a Nordic walking pole to carefully assess is the hand grip. Exerstrider poles feature the only strapless and truly ergonomic grip offered on Nordic walking poles. Other strapped poles can feature either a simple loop strap (mostly on very inexpensive poles) or more sophisticated (some say complicated) straps that are left and right hand specific and feature some sort of Velcro closure.

When it comes to assessing Nordic walking pole hand grips there are two important criteria. First is comfort! You will be landing and applying force to the poles through each hand grip around 1,000 times per mile, so comfort should be a primary concern. The Exerstrider ERGO strapless comfort grip was designed to make the poles feel like they are a part of you. The flare on the outside bottom of each hand grip allows the user to apply as much force as desired without gripping the poles tightly, and the flare around the top of the hand grip allows the user to lift and plant the pole with no tension in the hand. A rear flare on the hand grip acts as an “orthotic” for the gripping hand that keeps the wrist in a safe, comfortable neutral position (a straight alignment of the hand and wrist) throughout the poling motion. They are also molded of a flexible composite material that has a comfortable, slightly textured surface for maximum comfort.

Exerstrider ERGO strapless grips

Strapped Nordic walking pole hand grips may be made of hard plastic, rubber, composition, cork or combinations of these materials. Hard plastic hand grips will not provide comfort and are usually also the least ergonomic of all (a standard feature of the $25 and under poles). Plastic/rubber, composition, cork combinations rely on the softer materials to provide more comfort, but few of these hand grips are ergonomically designed to maximize comfort and minimize repetitive stress.
As for the straps, you’ll need to strap yourself in and apply force to the poles while carefully evaluating the comfort and multiplying any discomfort you note by 1,000 times per mile. I designed hand grips that eliminated the straps because I didn’t like the way straps of any design tighten around the metacarpal area of you hand when you apply force to the poles, the way they can be hot and chafe in the heat of summer, the way that circulation can be restricted as they tighten around the wrist with each push. I also caution anyone who uses poles as a balance aid to carefully consider the added risk of being strapped into the pole in the (however unlikely) event of a fall.

The design, comfort and safety of a Nordic walking poles hand grips will be as important to your experience as is a comfortable office chair or car seat to someone who sits all day at a desk or drives long distances. Don’t listen to my obviously prejudiced views or to the hype of those who sell poles with patented strap designs as much as you listen to your own body when making your own evaluations.

One of the reasons I offer a 60-day satisfaction guarantee on my poles is so that you can “road test” them thoroughly and compare them to other poles of any price.

Nordic walking rubber tips/paws

Exerstrider's boot-shaped rubber tips put maximum tread on the "road"

Most people who Nordic walk do much or most of their walking with poles on paved sidewalks and streets or well compacted trails where you can use the rubber tips (Europeans call them “paws”). Just as Nordic walking poles all appear at first to be pretty much alike, most rubber tips look pretty much alike too, but the materials and design of rubber tips can vary greatly. Bargain poles often have rubber tips made of a material that has more in common with rubber tips on bar stools or pencil erasers than they do with auto tires. These cheap tips will leave black marks on floors and will wear out in no time. Quality tips/paws are in fact made out of rubber compounds much like those auto tires are made of and will provide hundreds of miles of dependable wear.
Like auto tires, tips provide varying degrees of traction. As with tires the key to traction is maintaining maximum contact with the “road”. Most tips/paws feature curve soles that maintain limited contact with the walking surface throughout the poling motion as the pole changes angles. My boot-shaped Cushion grip™ tips have a pointed toe that flexes and provides a bit of shock absorption as the pole is planted along with a rather large, flat sole with traction treads that maintains full contact with the walking surface no matter what the angle of the pole during the stride.

Selecting the right Nordic walking pole shafts for you

Real Nordic walking poles come with both one-piece shafts and two-piece adjustable telescoping shafts (there are a few three-piece poles that are real Nordic walking poles, but even with their high quality, what you gain in small size for travel and stowage, you lose in vibration dampening by the nature of three segment poles). They can be made of aluminum, carbon fiber or composites of fiber glass and carbon fiber.
There are certain to be some (especially the sellers of carbon fiber poles) who will insist that if you want the “best” Nordic walking poles, you’ll must spring for carbon fiber poles. They are very light and stiff and that’s a good feature of them, but whether the lightness and stiffness in worth the extra money you’ll shell out is a call you’ll have to make. The difference in weight is only a matter of a few ounces between carbon fiber shafts and a good quality aluminum shaft and Nordic walking is after all an exercise so an ounce of two more weight might actually provide an exercise advantage.

Whether you’re considering an inexpensive pair of either one or two-piece Nordic walking poles of aluminum or carbon fiber design, give them the 45 degree tapping test to assess their vibration dampening and the noise you’ll have to endure with each pole plant. Often the vibration dampening isn’t inherent in a particular material as much as it is in the quality and design of the components and locking mechanisms of the poles.

Do a Nordic walking “road test” before you commit

Don’t rely on price, reputation or the advice of a friend alone in making your selection. The very best way to select a pair of Nordic walking poles that will make your experience pleasurable, safe and effective for years to come is to “road test” the poles. If quality has been designed into every component and material choice your body will give you as much important feedback as your mind. The mind is subject to prejudice, the body is not.

If a manufacturer isn’t willing to back their product with a satisfaction guarantee and a sound lifetime warrantee, you’ll be taking your chances so to be a smart consumer read the details of guarantees and warrantees thoroughly. It’s your body, your health and your enjoyment that are at stake in choosing the Nordic walking poles that are right for you.

Tags: metallic rattling noise, Exerstrider Activator model, pole plant, comfortable neutral position, Cushion grip™ tips

Nordic walking is exercise to the core!

Written by Tom on May 11, 2012 · 1 Comment

Leveraging the Core Makes Exerstride Method® Nordic Walking A True Total Body Exercise

Nordic walking, defined as “fitness walking with specially designed poles”, is among the fastest growing fitness trends in the world. It’s called “Nordic” walking because of its obvious similarity to Nordic (or what most North Americans call “cross-country”) skiing. While it’s just beginning to really grab the attention of fitness buffs in North America, it’s already a very hot fitness trend across Europe, where participation is rapidly approaching 10 million.

Exerstriding is the original form of Nordic walking

My “Exerstride method” Nordic walking (EMNW or “Exerstriding”), is fitness walking with poles using techniques that simultaneously exercise (put to use) all of the body’s major muscles. I’m widely recognized as the “father of Nordic walking” and I’m quite proud to claim paternity having been personally enjoying the synergistic benefits of this unique form of total body exercise since 1985 and actively promoting it since 1988.

How Exerstride method Nordic walking works

If you haven’t already experienced Nordic walking you’re likely asking yourself, “How can simply walking with a pair of poles involve the core and simultaneously exercise nearly every major muscle in the body?” A quick demonstration will answer that question. Sit at your desk or at a table and extend both arms out as if offering them both for a handshake. Now, make a fist with each hand and place both fists on the surface of the desktop or table. You are about to experience effects similar to those of alternately applying force to specially designed poles with each stride.

Push down with one hand and then the other alternately and feel the wave of muscle contractions going through your core. The extended arms act as levers which bring about the involvement of the core muscles each time force is applied. While many have praised Nordic walking because “it uses the arms as well as the legs”, the way that walking with poles can seriously involve the core muscles is frequently overlooked until actually experienced with the extended arm acting to leverage the core. Other large muscles, including the lats, pectorals, spinal erectors, triceps, and forearm flexors, also contract with every stride (nearly 2,000 times per mile) as one applies force to the poles while walking.

While many exercises and machines that use or move both the arms and the legs are billed as “total body exercises”, most really do very little to seriously involve the core. The biomechanics of Exerstriding are quite unique. I’ve been seriously exploring exercise options for over 30 years and I haven’t found another single exercise that simultaneously puts so many large muscles to good use at one time. Perhaps best of all, the exercise is so simple!

It transforms perhaps the world’s simplest and by far most popular exercise – walking – into a total body exercise that builds fitness right to the core. While Nordic skiing has frequently been called the “world’s best aerobic exercise” and world-class Nordic skiers are recognized as among the most fit athletes in the world, this hybrid of walking and Nordic skiing doesn’t require snow, years of skill development, or that you be any sort of an athlete. If you can walk…you can Nordic walk!

Nordic walking can be the core of your training or just a way of cross-training

Whether you’ve done it all when it comes to exercise, or are among the huge number of people who have tried, but never succeeded in finding an exercise they could make a regular part of their life, Exerstriding can either be the core of a fitness program or a great way to cross-train.

Nordic walking’s benefits

Documented benefits of Nordic walking include a nearly 25% increase in metabolic effect over walking with no change in perceived exertion. With fit athletes applying well developed upper muscle mass while walking, we’ve seen metabolic increases of over 90%! And because part of the body’s weight is transferred to the poles, the impact stresses to the hips, knees and feet can be decreased by as much as 26%, according to one study.

Persons with joint pain and seniors find that walking with poles can significantly reduce or eliminate joint pain during exercise, and using poles immediately improves both posture and balance.

For millions for whom walking is their chosen exercise, without investing more time or perceived exertion, adding poles to a walking workout can provide a huge fitness boost.

Athletes seeking to increase their Max VO2, muscle strength, power and endurance can use the poles along with plyometric-like bounding and skipping to create a demanding yet sustainable aerobic version of plyometrics I call “plyorobics”. By using all of the large muscles of the body to drive the motion, one can remain at or near one’s aerobic threshold for a sustained period of time. Half-body “cardio” workouts just can’t hold a candle to the kind of benefits of a total body cardio and vascular workout you can get with poles.

Tags: Cross-country skiing, extended arm, world-class nordic skiers, Hospitality Recreation, Nordic walk

Nordic walking history

Written by Tom on May 12, 2012 · Leave a Comment

Attention Nordic Walkers

Note: David Downer is a guest Nordic walking guru and is the author of Nordic Walking Step by Step the first English language book on Nordic walking which was awarded a 5-star rating by about.com walking.

As a true Brit, I just don’t understand why Americans are giving all the credit for being the ‘originator’ of our great activity to someone else other than one of their own. Nearly every American newspaper article I read on the subject of Nordic Walking credits the Finns or Scandinavia or a Finnish ski pole company, and so do most websites!

True to the British spirit of fairplay, I just had to write on this subject again. I just don’t like injustice!

Surely by now people must know that it is an American who got there first, a decade before the Finns. So why aren’t you Americans out there fiercely defending and giving credit to one of your own? It’s seems a strangely un-American thing to do!

If you buy into this ‘Finnish story’ you are just buying into Nordic Walking pole manufacturer Exel’s marketing bandwagon. Exel have re-written the history to suit their own convenience and everyone, including Americans have taken the bait, hook line and sinker!

“Exel weren’t even first in Finland for goodness sake, let alone first in the world! So why are they being given all the credit all of the time?”

A Nordic walking History Lesson:

The pioneer of the sport in Finland was a private individual with a sports and fitness background by the name of Marko Kantaneva. Marko had been teaching it at the Finnish Sports Institute at Vierumaki from 1994 (3 years before Finnish ski pole manufacturers Exel launched their first Nordic Walking poles). Ok what Marko was doing wasn’t called Nordic Walking at the time (that name was created by Exel’s marketing department in 1997). Marko called it Sauvakevely (Pole Walking in English).

When Exel heard about Marko’s work, they hired him to help them develop their own poles to break into what for them was a new market. The name created by Marko, Sauvakevely (Pole Walking) didn’t fit the bill for Exel, so their marketing department came up with a new name ‘Nordic Walking’. Nordic Walking was defined as “Fitness walking with specially designed poles”.

Now how often do you see Marko given any credit or recognition for his pioneering work in Finland? His name is mysteriously absent from the published history of our sport; he’s been written out! When Exel created the International Nordic Walking Association (INWA) in 2000, it was Marko who was appointed as head trainer and it was Marko who developed the INWA instructor training program. Marko was instrumental in the success of both Exel and INWA when it comes to Nordic Walking.

Tom Rutlin began regularly "exerstriding" in 1985 and introduced the first specially desinged walking poles in 1988

However, it wasn’t even Marko who was first in the world; as I started out by saying it was an American. It all began in 1988 in Wisconsin, USA, when Wisconsin resident Tom Rutlin launched the very first commercially available fitness walking poles. Tom created the name Exerstriding (Exercising all the body’s major muscles while striding) to describe his new creation. This isn’t hearsay or speculation, it is hard fact. I actually own an original 1988 copy of Tom’s ‘Exerstrider Manual & Instruction Guide’ that he sent out with every new set of poles (and still does today).

So, why when the activity that is variously called, Nordic Walking, Pole Walking, Ski Walking that is defined as ‘Fitness Walking with specially designed poles’, is it that Americans fail to give Tom Rutlin the recognition he deserves, when he was clearly promoting this activity a decade before anyone else?

Ok some will argue – “Well, Tom didn’t call his invention Nordic Walking, it was Exel who invented that name and also that Tom’s poles and techniques are slightly different too” – That may be the case but it’s still 100% ‘fitness walking with specially designed poles’!

Interestingly, many Nordic Walkers and instructors including those from the Exel / INWA camp are today adopting original ‘Tom Rutlin’ Exerstrider techniques such as the ‘pump handle’, long arm Plant, keeping the arm long throughout the poling action. The Exel / INWA technique calls for the elbow to be bent to 90 degrees when you Plant your poles, with the elbow only straightening as you push down and back. Tom’s technique is more efficient and activates more of your body’s upper body musculature. Many Nordic Walkers are also experimenting with different pole placings eg a more upright plant as per the Tom Rutlin Exerstrider technique. So even the black and white dividing line between Tom’s Exerstrider technique versus that promoted by Exel / INWA has been shaded grey.

Nordic Walking is simply one name, although granted the most widely used name for an activity that is also widely defined as ‘Fitness Walking with specially designed poles’. Tom Rutlin invented that activity no question and it’s proven. Exel simply repackaged what Tom had invented and promoted a decade earlier and called it Nordic Walking.

To say that Tom Rutlin is not the originator of the activity we know as Nordic Walking because he called his creation Exerstriding, is like saying that the English are not responsible for developing the modern game that Americans know as Soccer because the English called it football and not Soccer!

So, American Nordic Walking enthusiasts – I urge you to get behind Tom Rutlin and give him the credit and recognition that he deserves. By all means give Exel in Finland credit for creating the name Nordic Walking (they did) and for pouring in huge sums of money to get the wheels of their great marketing machine into motion (they did) and for being first in setting up an International Association to train instructors (they did) but for goodness sake don’t give them the credit as being the originators because they were not, they were 10 years behind the times on that one!

- Tom Rutlin developed his original idea in 1985 and launched it commercially as Exerstriding in 1988 . (to view Tom’s original 1992 instructional video part 1 click here.)
- Marko Kantaneva introduced Sauvakevely (Pole Walking) at the Finnish Sports Institute at Vierumaki in 1994 (To view a video demonstration of Marko’s technique click here.)
- Exel launched their version of Tom’s original idea in Finland in 1997.

Tom Rutlin is a true Ambassador for Nordic Walking. He is a man of integrity who always puts Nordic Walking and the furthering of the Nordic Walking movement ahead of his own commercial gain. I wish there were many more Tom Rutlins in our Nordic Walking world because it would be a much better and nicer place…

Come on America (and everyone else around the world), Tom’s is a wonderful story, get behind it and celebrate but above all get the ‘true story’ out there on your websites and into the media and don’t forget to mention Marko too! There are people out there who are set on writing both Tom and Marko out of the ‘official history’ don’t let them!

by David Downer (November 19, 2007)

Tags: Trekking pole, Tom Rutlin Exerstrider, British spirit, pole manufacturer exel, Nordic Walkers, resident tom rutlin, upper body musculature

Nordic walking for accelerated weight loss

Written by Tom on May 18, 2012 · 2 Comments

Looking to shed some pounds more quickly?

Whether you’re facing a major weight loss challenge or you’d just like to shed just a few pounds in order to fit comfortably into your existing clothes which are beginning to strain at the seams, Nordic walking can be a fun and very effective tool for reaching your goals.

Walking is the most often prescribed exercise form for those considered either the overweight or obese. One problem with that prescription is that for those who are far more than a bit overweight even walking can prove to be too taxing as well as producing painful muscles and joints.

The Nordic walking advantage

The good news about Nordic walking is that rather than just exercising the muscles below your equator, you’ll be exercising nearly every major muscle in our body when you add a pair of specially designed walking poles and some quite easy-to-learn techniques of their use. Not only will you begin burning more calories (by about 25% more without any increase in perceived exertion), you’ll be building what I call “muscle metabolism” and transferring a significant load from your legs to your core and other large upper body muscles. By increasing your caloric expenditure by 25% or more, you’ll get the weight loss effects of 5 days of ordinary walking in just four days!

Most people have become one or the other by consuming too many calories and expending too few, so a long-term, prudent formula for success is to begin to eat healthier, move more and activate more muscle mass – which is just what Nordic walking was intended to do! The obvious advantage of walking is that almost anyone can do it, and it can with persistence help anyone shed unwanted and unhealthy weight. And anyone who can walk and give a friend a hug can easily learn to Nordic walk and significantly accelerate their weight loss and muscle metabolism gain.

More muscle = increased BMR

Nordic walking builds more muscle and burns more fat!

Most people believe that it’s merely the number of calories that one burns during exercise that will eventually tip the scales in the desired direction, but it’s actually the total number of calories you burn every 24 hours – you “basal metabolic rate” (BMR) vs. the number of calories you consume during the same 24 hours that make up the weight loss equation. In one study conducted in California, participants increased their basal metabolic rate by 10% in just 12 weeks of walking with poles.
You do burn calories during exercise, but it is the effect that exercise has on your BMR that can really tip the scales in the desired direction. Imagine that you exercise at high intensity on a treadmill or elliptical machine for a full hour, and by doing so burn a whopping 1,000 calories! Wow, that should do the trick, right?

Well, even if you can manage to stay on a “low cal” 1500 calorie diet, you’d still be 500 calories behind the diet eight ball at the end of the day if it weren’t for your basal metabolic action. Luckily though it is your BMR that determines your success or failure and you can significantly raise your BMR with exercise.

Nordic walking’s effect on brain chemistry

Although few people realize it, exercise can also create the production of certain chemicals in the brain that produce the same satisfied feeling you get after eating certain foods that have very likely contributed to the weight problem.

Calorie burning without “feeling the burn”

NO matter what you’ve heard, you don’t have to feel that painful burning that results from exercising at high-intensity levels like they subject the poor souls on The Biggest Loser to in order to shed pounds and begin to live a healthier life. All you really need to do is to begin to put your entire body to good use regularly and by doing so increase the number of calories it burns 24/7. To see how just walking with poles on a regular basis helped others shed pounds for good click here.

Bob Saunders lost more than 100 pounds and has kept it off for a decade by walking with his Exerstriderwalking ploles

Nordic walking happens to be one of the most effective ways to raise your BMR because as opposed to walking which seriously involves less than 50% of your muscle mass, Nordic walking involves around 90% of the body’s total muscle mass.
Think of muscles put to work as being logs thrown on the metabolic fire. Nordic walking compared to ordinary walking allows you to throw 40% more burning material on the fire. Exercising muscles starts the fire and once it’s burning, it continues to burn long after you finish exercising. Exercising also increases the oxidative enzymes within the cells of the involved muscles which act something like an accelerant added to a fire. So if you’ve got a weight loss goal and you’d like to turn your body into a calorie incinerating exercise machine with an exercise that’s as simple and convenient as walking and far more fun and effective – you should try Nordic walking!

Tags: walking poles, formula for success, Weight loss, burning material, metabolic rate

Nordic Walking’s many health and fitness benefits

Written by Tom on May 12, 2012 · Leave a Comment

Many new to Nordic walking or just beginning to explore the subject are very interested to learn what benefits have been documented by exercise science and health researchers to date. David Downer, author of Nordic Walking Step by Step has generously offered to act as a “guest blogger” on this blog by allowing me to republish a very fine review of studies of the documented benefits he put together for his own Nordic Walking News blog.

THE BENEFITS OF NORDIC WALKING

By ~ David Downer

Since 1989, major research has been conducted to determine the benefits of Nordic Walking. Can Nordic Walking help those with serious health issues, or the elderly? Does it increase fitness levels in individuals who are already active and healthy? Could it improve an athlete’s performance?

NORDIC WALKING RESEARCH RELATED TO HEALTH ISSUES

Psychological Health

In 1992, Stoughton, Larkin, and Karawan, a group of researchers from the University of Wisconsin-LaCrosse, studied three groups of participants: a control group, a group of pole walkers (using Exerstrider® poles), and a group of regular walkers. After twelve weeks of walking thirty to forty-five minutes four times a week, the group using Exerstrider® poles showed a great deal of improvement psychologically. There was a significant decrease in depression, anger, fatigue, and other mood disturbances.
There was some speculation that the participants felt unique and special because they were given the opportunity to do a “new,” enjoyable form of walking, which also increased their positive moods. Additionally, researchers speculated that the cross-patterning that occurs (arms and legs working in opposition to each other) might stimulate a greater number of nerves and muscles, creating a more tranquil and rhythmic exercise. However, the conclusion was that using Exerstrider® poles possibly could enhance self-acceptance and promote a favorable attitude toward exercise.

Coronary Heart Patients

Walter et al (1996) investigated the effects of Nordic Walking on coronary heart patients. All of the subjects were 61-year-old men who had had either heart bypass surgeries or angioplasty procedures or had suffered heart attacks. The researchers concluded that walking with poles is a safe form of rehabilitation for heart patients.
Wilk et al (2005) studied sixteen acute coronary disease patients in Poland. They also concluded that Nordic Walking is an effective activity for cardiac rehabilitation.

Neck and Shoulder Pain

A Finnish study conducted by Anttila et al in 1999 compared Nordic Walking using Exel Nordic Walker® poles with regular walking. After twelve weeks, the study found that walking with poles decreased neck and shoulder pain, and upper body mobility increased as well.
Similar results were obtained by another team of researchers led by Karvonen in 2000 when they studied neck and shoulder pain with a group who had no previous experience with Nordic Walking.

The Elderly

Nordic walking is becomming very popular among active seniors

In 2003, Koskinen et al. studied aging employees, focusing on their postural control as well as the muscular strength of their middle trunk and lower bodies. The participants walked with poles three times a week, and at the end of the study the entire group improved in health-related fitness parameters using the Fitness Test battery developed by UKK Institute (Urho Kaleva Kekkonen Institute) in Finland.
The goal of another study, done by Parkatti et al. in 2002, was to examine the benefits of Nordic Walking on everyday life functions in older, sedentary individuals. A group of 73-year-olds, exercised by Nordic Walking twice a week for sixty minutes at a time. The results showed significant improvement in functionality at the end of the twelve-week study and the researchers concluded that Nordic Walking is suitable for the elderly and positively affects an elderly person’s function capacity.
A group of MSC Rehabilitation Science students at the University of Brighton, England, are part of an ongoing project to find out if Nordic Walking offered cardiovascular benefits for older people. Led by Dr Raija Kuisma, a Nordic Walker and instructor herself, the student research showed that Nordic Walking raised heart rates by about 13% and burned 25% more calories than normal walking at the same speed. The students are conducting further studies to investigate the effects of Nordic Walking on lower limbs, joints, spinal mobility and muscle tension in the elderly.

Breast Cancer

Lisa Kay Sprod’s thesis, published at the University of Northern Colorado in 2003, measured the effects of walking with poles on shoulder function in breast cancer survivors. The data showed that walking with poles for eight weeks significantly improved upper body muscular endurance in breast cancer patients following treatment.
Osteoporosis
Dr. Pusch, a professor at the University of Graz, Austria, conducted a study (unpublished) to determine the effects of Nordic Walking on women with osteoporosis. Participants increased hip bone density and there was an even greater improvement in the density of their spines. Dr. Pusch concluded that Nordic Walking is a valuable component of prevention and treatment of osteoporosis.
Parkinson’s Disease
A study by Baatile et al. 2000 researched 72-year-old males with Parkinson’s disease. The participants walked with poles three times a week (for sixty minutes per session) in a supervised, eight-week training program. The purpose of the study was to determine if Nordic Walking improved cognitive skills, daily activities, motor function, and quality of life in those with Parkinson’s disease. The researchers concluded that a regular Nordic Walking program did in fact increase the perceived functional independence and quality of life for individuals with Parkinson’s disease.

Vascular Diseases

In 2003, Eileen Collins and her team of researchers studied fifty-two patients with vascular disease, ages 65-70 years old. The participants Nordic Walked three times a week for thirty to forty-five minutes. They were also given 400 IU of Vitamin E daily. The researchers concluded that while Vitamin E seemed to cause little added benefit, Nordic Walking effectively improved both the tolerance for exercise and the perceived quality of life for patients with PAD (peripheral arterial disease).

Weight Loss/Body Fat Loss
Heikkilä et al (in an unpublished study conducted in 2004) studied the effect of Nordic Walking on overweight adults over a four-month period. The participants lost on average eleven pounds, showed a decrease in body fat, and their aerobic fitness levels improved on average 29%. According to the researchers, key factors were that the Nordic Walking training was moderate to high in intensity and progressive in nature.

NORDIC WALKING RESEARCH RELATED TO FITNESS

Cardio-respiratory FitnessKukkonen-Harjula et al 2004 did research to determine the effects of brisk walking with and without poles on cardio-respiratory fitness in healthy middle-aged women (ages 50-60). Both the regular walkers and the Nordic Walkers trained four times each week for forty minutes per session. The increase in peak VO2 (the volume of oxygen consumed while exercising at maximum capacity) was modest in both groups of walkers, indicating that no more effort was required to walk with poles than without them.
In 2004, Mänttäri and several other researchers conducted a pilot study for the Kukkonen-Harjula intervention study (see above). This pilot compared cardio-respiratory and musculoskeletal responses in both middle-aged women Nordic Walkers and regular walkers. The subjects, who walked on treadmills, were all familiar with Nordic Walking or cross-country skiing. Nordic Walking increased the participant’s mean heart rate (2.6% to 4.9%) compared to regular walking. The researchers attributed the increase to increased muscle activity in the upper body.
In an unpublished study using Exerstrider® poles led by Dr. Fran Nagle at the University of Wisconsin in 1989, increases in O2 consumption in a pole walking group averaged 37% and reached as high as 94% (versus walking without poles).

Note: There is usually a direct correlation to increases in O2 consumption and increases in energy expenditure.
Physiological Effects

Hendrickson (1993) and Porcari et al (1997) both studied the physiological effects of Nordic Walking on already fit men and women. The participants were divided into two groups walking on treadmills: regular walkers and Nordic Walkers using Power Poles™.

Hendrickson’s study showed that using poles significantly increased oxygen uptake, heart rate and energy expenditure – approximately 20% compared to those walking without poles.

Porcari’s study showed similar results: an average of 23% higher oxygen uptake, 22% higher caloric expenditure, and 16% increase in heart rate compared to the non-pole walkers. There was also a 38% increase in endurance in the Nordic Walkers. Porcari concluded that Nordic Walking can result in increased muscular endurance.
In 2001, Swedish researchers Gullstrand & Svedenhag studied acute physiological effects while walking on a treadmill, with or without poles. The results shown by the fifty-five year old participants showed that VO2, VE, blood lactate, and HR all increased in the pole walkers, but the rate of perceived exertion (RPE) was no different in Nordic Walkers compared to regular walkers.

Heart Rate/Blood Lactate Levels

In a study conducted by Aigner et al in 2004, participants walked with and without poles on alternate days. The results of this study showed that heart rates and blood lactate levels were significantly higher during Nordic Walking compared to regular walking—the benefits being increased energy expenditure and a more strenuous cardiovascular session.
Laukkanen also studied heart rate during normal and fast walking speeds, both with and without Exel Nordic Walker® poles. In a 1998 unpublished study, the results showed an increase in heart rate using the poles. This shows that Nordic Walking produces a greater cardiovascular strain, which is good news for people who cannot run, but have trouble reaching their training heart rate by regular walking.

Metabolic Cost

In a study conducted by the Cooper Institute in Dallas, Texas (Morss et al 2001; Church et al 2002), the metabolic cost (the higher the metabolic rate, the more calories consumed) of Nordic Walking was compared to normal walking. This important study showed significant increases in oxygen consumption (up to 20% on average), caloric expenditure, and heart rate in the Nordic Walkers when compared to the regular walkers. There was no difference in perceived exertion between the groups.
The same group of researchers (Jordan et al 2001) compared separately the metabolic cost of high intensity poling. The results showed that during high intensity Nordic Walking, heart rates increased an average of 35 bpm when compared to walking without poles, which means more energy was expended and thus more benefits reaped.

Nordic walking Gait analysis (lower extremities)

Willson et al 2001 conducted a study to determine whether walking with poles reduces lower extremity loading. A three-dimensional gait analysis showed that there were indeed variables in range of motion between walking with and without poles. The subjects walking with poles were able to walk at a faster speed, while reducing vertical ground reaction forces, vertical knee joint reaction forces, and knee extensor angular impulses.

Endurance capacity

A German study led by Ripatti in 2002 showed that even while walking at lower speeds with poles, the participants increased their endurance.

Incorporating Arm Activity in Walking

Knox (1993), Foley (1994), Butts et al (1995) all conducted research using CrossWalk Dual Motion Cross Trainer motorized treadmills to determine the energy expended when incorporating arm activity during walking. Their results all showed that walking with arm activity significantly increased heart rate, ventilation, oxygen uptake as well as the amount of energy expended. For instance, in Butts study, energy expenditure increased by 55% with the arm activity, while the rate of perceived exertion was about the same compared to regular walking. While arm activity on a treadmill is not the same as walking outside with poles, this study can definitely correlates as a reference for Nordic Walking.

Energy Expenditure

In 1995, researchers at the University of Michigan in East Lansing (Rodgers et al) studied how much energy was expended in participants walking with Exerstriders® on motorized treadmills. This research showed that aerobic power and heart rate were significantly greater when walking with poles compared to walking without poles. And even though the perceived rate of exertion didn’t differ between the groups, the Nordic Walkers burned significantly more calories.

NORDIC WALKING RESEARCH RELATED TO SPORTS AND ATHLETES

Cross Country Skiers
In 2003, a Norwegian study by Haugan and Sollesnes focused on twenty-two-year-old sports students. Half of the participants were cross-country skiers. While Nordic Walking, the oxygen uptake (signifying increased exertion and conditioning) did not increase in the group of already seasoned cross-country skiers, but it was significantly higher in the other subjects who were not familiar with pole walking.

NORDIC WALKING — MISCELLANEOUS RESEARCH

Risk of Injury

A team of researchers led by Parkkari in 2004 studied the risk of injury in a variety of competitive and recreational sports. He studied risks ranging from 0.19 to 1.5 per 1000 of participation. The highest risk was shown to be in squash at 18.3, judo at 16.3, and orienteering as 13.6. But in Nordic Walking, the risk of injury was only 1.7.

Correct Technique

In May 2006 at the German Nordic Fitness Association Conference, it was reported that a study conducted by Dr. Thorwesten of the University of Munster, Germany, showed that muscle exertion in the arms (11-14%), core, and legs increased when walking with poles, as opposed to regular walking, and the participant’s endurance increased significantly. However, the benefits were seen only in those who used the correct Nordic Walking technique.

Also reported at the same conference, a study conducted by Dr. Schwameder of the University of Salzburg, Austria, found that Nordic Walking increased metabolic rates by 12-25% compared to walking without poles, but again, only if the correct technique was used. Muscle activity was also significantly higher, and there was an increase of 23-33% in oxygen usage. Nordic Walking at 7.7 km per hour provided benefits similar to jogging at 9.8 km per hour – with 30% less stress on the knees. This study also noted that the shorter the pole, the greater the muscle exertion and the more stress on the knees.

Consumer Popularity

Nordic walking is growing in popularity world wide

Shove and Pantzar conducted some research in 2004 from the consumer’s perspective. They found that Nordic Walking’s popularity has increased due to the active and ongoing exposure and availability to Nordic Walkers, equipment and education and training.

Pole About Nordic walking down under

SUMMARY
Based on solid research, Nordic Walking has been shown to provide many health and fitness benefits. This unique and increasingly popular form of exercise has many advantages, both for healthy and fit individuals who want to increase their workouts and gain additional cardiovascular benefits as well as for those with medical conditions that restrict them from jogging or running. And those who have arthritis or other conditions that prevent them from walking without support can now get the advantages of a real workout.
New research studies are being conducted all the time as more and more health and fitness professionals realize the potential of Nordic Walking. Explore it for yourself – do your own research and experience personally the benefits of Nordic Walking!
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David Downer is the author of Nordic Walking Step by Step. To view the first 4 chapters visit: www.nordicwalkingstepbystep.com
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REFERENCES
Aigner, Ledl-Kurkowski, Hörl, Salzmann. Effecte von Nordic Walking bzw. Normalen Gehen auf Herzfrequenz und atrerielle Laktatkonzentration. Österreichisches Journal fur Sportmedizin, 2004:34, H.3, pp 32-36.
Anttila, Holopainen, Jokinen. Effect of pole walking on neck and shoulder symptoms, mobility of cervical and thoracic spine and aerobic capacity. Final project work for Helsinki IV College for health care professionals, 1999.
Baatile, Langbein, Weaver, Maloney, Jost. Effect of Nordic Walking on perceived quality of life in Parkinson’s disease patients. Journal of Rehabilitation Research and Development, September/October 2000: 37(5).
Butts, Knox, Foley. Energy expenditure walking on dual-action treadmills. Medicine and Science in Sports and Exercise, 1995:27(1), pp 121-125.
Church, Earnest, Morss. Field testing of physiological responses to Nordic Walking, Cooper Institute, Dallas, TX. Research Quarterly for Exercise and Sport, 2002:73, pp 296-300.
Collins, Langbein, Orebaugh, Bammert, Hanson, Reda, Edwards, Littooy. Nordic Walking and Vitamin E for management of peripheral vascular disease. Medicine and Science in Sports and Exercise, 1995:27(1), pp 121-125.
Foley. The effects of CrossWalk Dual Motion Cross Trainer’s resistive arm poles on the metabolic costs of walking on treadmills. Thesis. University of Wisconsin-LaCrosse, 1994.
Gullstrand, Svedenhag. Training effects after seven weeks of pole and normal walking. 8th Annual Congress of the European College of Sport Science, Salzburg, Austria, 2003. Book of Abstacts (Ed: Mueller, Schwameder, Zallinger, Fastenbauer), Institute of Sport Science, University of Salzburg, Austria, 2003, pp 33-34.
Haugan, Sollesnes. Academic degree study to determine submaximal oxygen uptake increase when using poles. Sogn og Fjordane University College Faculty of Teacher Education, Sogndal, Norway, May 2003.
Heikkilä, Kettunen, Vasankari. Improved fitness and reduced weight with Nordic Walking. Unpublished report December 2004, Finland.
Hendrickson. The physiological responses to walking on a treadmill with and without Power Poles™. Thesis. University of Wisconsin-LaCrosse, 1992.
Jordan, Olson, Earnest, Morss, Church. Metabolic cost of high-intensity poling while Nordic Walking vs regular walking. Medicine and Science in Sports and Exercise, 2001:33(5), S86.
Karvonen, Mörsky, Tolppala, Varis. Effects of walking with poles on neck and shoulder pain in office workers. Final project work at Mikkeli Polytechnic School, 2001.
Knox. Energy expenditure walking with and without arm activity on CrossWalk Dual Motion Cross Trainers. Thesis. University of Wisconsin-LaCrosse, 1993.
Kuisma. Unpublished study of cardiovascular benefits of Nordic Walking in the elderly, 2005.
Kukkonen-Harjula, Mänttäri, Hiilloskorpi, Pasanen, Laukkanen, Suni, Fogelhom, Parkkari. Training responses of brisk walking with or without poles in a randomized controlled trial with middle-aged women. 9th Annual Congress of the European College of Sport Science. Clermont-Ferrand, France, 2004. Book of Abstracts, p. 157.
Laukkanen. Heart rate response to Nordic Walking with Exel Walker poles vs regular walking. Unpublished study, 1998.
Mänttäri, Hannola, Laukkanen, Hiilloskorpi, Alikoski, Valve, Pekkarinen, Parkkari. Cardiorespiratory and musculoskeletal responses of walking with and without poles in field conditions with midde-aged women. 9th Annual Congress of the European College of Sport Science. Clermont-Ferrand, France, 2004. Book of Abstracts, p. 157.
Nagle, Fran. Unpublished study, University of Wisconsin, 1989. The increase of 02 consumption using Exerstrider® poles.
Parkatti, Wacker, Andrews. Functional capacity from Nordic Walking among the elderly. Seminar posted University of Jyväskylä, Finland, 2002.
Parkkari, Kannus, Natri, Lapinleimu, Palvanen, Heiskanen, Vuori, Järvinen. Risk of injury in competitive and recreational sports. “Active Living and Injury Risk.” International Journal of Sports Medicine, 2004:25, pp 209-216.
Porcari, Hendrickson, Walter, Terry, Walsko. Physiological responses to walking and without Power Poles™ on treadmills. Research Quarterly for Exercise and Sport, 1997:68(2), pp 161-166.
Porcari. “Pump Up Your Walk.” ACSM’s Health and Fitness Journal, 1999:Jan/Feb, pp 25-29.
Pusch. Unpublished study of effects of Nordic Walking on women with osteoporosis. University of Graz, Austria.
Ripatti. Effects of Nordic Walking program on cardiovascular fitness. Academic degree study. Sportartspezifische Leistungsfähigkeit Deutsche Sporthochschule Köln, Germany, 2002.
Rogers, Vanheest, Schachter. Energy expenditure during submaximal walking with Exerstrider® poles. Medicine and Science in Sports and Exercise, 1995:27(4), pp 607-611.
Schwameder. Unpublished study on metabolic rate while Nordic Walking. University of Salzburg, Austria, 2003.
Shove, Pantzar. “Consumers, Producers and Practices: Understanding the Invention and Reinvention of Nordic Walking. Journal of Consumer Culture, 2004.
Sprod, Lisa Kay. Thesis measuring effects of pole walking on shoulder function in breast cancer survivors, 2003.
Stoughton. Psychological profiles before and after twelve weeks of walking with and without Exerstrider® poles in adult women. Thesis. University of Wisconsin-LaCrosse, 1992.
Thorwesten. Unpublished study on muscle exertion on arms, core and legs while Nordic Walking. University of Munster, Germany.
Walter, Porcari, Brice,Terry. Acute responses to using walking poles in patients with coronary artery disease. Journal of Cardiopulminary Rehabilitation, Jul-Aug 1996:16(4), pp245-50.
Wilk, Kocur, Przywarska, Rozanska, Owczarski, Dylewicz. 2005 (unpublished). Study of acute coronary disease patients in Poland.
Wilson, Torry, Decker, Kernozek, Steadman. Effects of walking with poles on lower extremity gait mechanics. Medicine and Science in Sports and Exercise, January 2001:33(1), pp 142-147.

THE EFFECT OF OUTDOOR EXERCISE ON MOOD

There have been a number of recent studies that prove that outdoor or ‘green’ exercise has a pronounced effect on the mood and health of an individual.

The three major benefits are:
1. Being outdoors generally leads to increasing activity levels
2. The connection with nature is proven to have a positive effect on mood and to reduce stress levels.
3. Taking part in outdoor activiites increases the opportunity for social interaction – those with increased levels of of social interaction tend to be in better health than those who have very little.

see Natural England – green Exercise for more info.

RESEARCH PROVES POLES DO HELP

Recent research by Northumberland University recorded a dramatic difference in the performance of walkers who used trekking poles. The added benefit of Nordic Walking poles is that they can be used for trekking and also provide FURTHER propulsion and upper body work. A simple trekking pole can not be used to gain a complete Nordic Walking technique.

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Tags: Parkinson's disease, Walker and instructor, intensity nordic walking, CrossWalk Dual Motion, walking pole

Nordic walking as as a retirement investment

Written by Tom on May 9, 2012 · 1 Comment

Nordic walking as a form of personal health care reform for “Boomers”

Obesity, diabetes and heart disease are becoming epidemics in developed countries all around the globe! Although “baby boomers” are largely responsible for giving birth to the “aerobics and running booms” of the more than four decades since Dr. Kenneth Cooper published his landmark book “Aerobics” in 1968, as a whole, baby boomers have still turned out to be the flabbiest generation ever! The “no pain, no gain” paradigm of the aerobics and running boom it turns out may have turned far more people off to exercise than it turned on to regular physical activity.
While the Centers for Disease Control (CDC) recommends that adults get 2 1/2 hours a week of moderate-intensity aerobic exercise per week (30 minutes a day, five days a week), only about a quarter of baby boomers report following those recommendations (and likely far fewer actually do!). Experts say that roughly 1/3 of boomers are obese and the statistics are trending in a very dangerous and costly direction. In the next decade millions of boomers will begin to rely largely on Medicare, and with health care costs rising fast, one study found that Medicare already pays 34% percent more on care for obese seniors than they do on those who are at a healthy weight. Another recent study found that the annual cost of medical care for those who are regularly physically active was more than $2,100 less than for those who are inactive. With statistics telling us that roughly a third of around 75 million boomers being obese and another 36% being overweight, even at today’s health care costs, inactive boomers could soon place an additional burden of more than $100 billion dollars plus annually on Medicare.
And if that’s not dire enough news, inactive boomers represent yet another ticking time bomb! While aging boomers all seem to be very aware of the risks of osteoporosis (loss of bone density – which by the way threatens the health of both men and women), few are aware of the lurking dangers of “sarcopenia” (sarco for muscles, and penia for wasting). When one does not put to use muscles on a regular basis, muscle function begins to significantly begin to decline when you are in your 30s and then can decline at an alarming rate once you enter your 60s. Because of this, in addition to regular moderate intensity aerobic activity, the CDC also recommends that adults do some form of muscle strengthening activities at least two days a week in addition to aerobic exercise. That means that nearly 50 million inactive boomers may already be on a slippery slope to eventual disability and eventual loss of independence unless they turn over a new leaf and begin putting their muscles to use regularly.
While “no pain, no gain” became the guiding mantra of the fitness movement for the last 40+ years, it actually perhaps should have more accurately been “use it or lose it!” No pain, no gain should perhaps have been reserved for athletes in training. Instead, by applying it to everyone, more people have likely been scared off (or turned off to) regular exercise than were turned on by it! It turns out that when it comes to healthy function and longevity, no pain physical activity is actually no problem at all! It turns out that you actually never have to pant breathlessly, sweat profusely or endure sore or injured muscle and joints to greatly lower your risk of becoming part of the obesity, diabetes and heart disease statistics. “Use it or lose it” simply involves regularly giving your heart, lungs and muscles regular signals that you need them to maintain healthy levels of function by routinely putting your body to use.
While walking is by far the most popular exercise prescription going, there are plenty of good reason that a total body version of walking achieved by adding a pair of specially designed poles (called “Nordic walking“) has gained an estimated 14 million ardent fans around the globe in the last decade. It’s every bit as simple, convenient and painless as ordinary fitness walking, and it burns a whopping 20-25% more calories with every step, increased heart rates by 10-15 beats per minute and it provides total body muscle conditioning with every stride you take.
How Nordic walking makes ordinary walking a total body exercise

How does walking with a pair of what look to be merely rubber-tipped ski poles transform walking into a total body exercise?

The fastest way to answer that question for yourself is to do a very simple demonstration. We all know how walking works the muscle below the waist, and although you can do this simple demonstration while seated, it clearly demonstrates how “Nordic walking” activates both the critically important “core” muscles as well as so many other large upper body muscles!
Sit facing a table or desk and extend both arms out as though offering both simultaneously for a handshake. Make a fist with each hand and place both fists on the table or desk top (making sure to keep your elbows from touching the surface). Then alternately push down on the table or desk top with one fist then the other about 15-20 times and take note of what happens to your abdominal, back, arm, shoulder and chest muscles. Whether you have a vast knowledge of physiology or don’t have the vaguest idea what a “lat”, pectoral, or core muscle is, you’ll feel nearly every muscle above your waist being activated during this simple demonstration. (Even those of you who didn’t think you had any muscles above the waist will feel what may be long dormant muscles flexing as you push down on the table or desk!)
When you Nordic walk, you apply the same type of force to poles that you’ve just applied to the desk or table top, and you do so with each and every stride you take. While walking involves around 40% of your total muscle mass, Nordic walking when done properly can involve as much as 90% of your total muscle mass.
If you are overweight or experience pain in your hips, knees or feet when you walk because you will be supporting part of your overall weight with your upper body as you apply force to the poles walking with seem less stressful and joint pains may well disappear when you add poles to walking. You’ll also help stimulate (use it or lose it) the growth of new bone cells in the spine and limbs by using your upper body to bear some of the weight while you walk.

Nordic walking means steps plus reps!

The 15-20 repetitions of force applied to the table or desk top will be replaced by roughly 2,000 repetitions of these important core, back, arm, shoulder and chest muscle with every mile you walk. One study found that subjects increased their upper body muscle endurance by nearly 40% in just 12 weeks of Nordic walking three times per week! Another 12-week study showed that subjects increased their basal metabolic rate (the number of calories you’d burn 24/7 if you were to remain at rest) by around 10%. All this means that in the same time you might otherwise invest in merely walking you can burn more calories, build muscle fitness, preserve healthy bone density, improve cardio (heart) and vascular (oxygen and nutritional delivery to every cell in your body) fitness and (as those who already Nordic walk will tell you) be far more motivated by noticeable results than could ever be achieved by just walking.

So what do I mean by “personal health care reform via Nordic walking”?

From a public health point of view, prevention is by far the most cost efficient means of lowering the growing publicly borne health care cost of all sorts. From a personal health care point of view the same is true. Yet most of us think of “health care reform” in terms of insurance or legislation that will keep the rising cost of health care in check. If recent legislative inaction in dealing with our budgetary health care crisis is any indication of the kind of action you can expect in government led health care in the future, waiting for the government to reform health care in a way that will significantly impact your life in a positive way is a bit like regularly “investing” your retirement funds in scratch off lottery tickets.
Most people aren’t aware that merely becoming moderately physically active on a regular basis can significantly lower your risks of becoming part of the statistics of many of the most common public health epidemics of our times. According to public health experts, your risk of becoming part of the diabetes statistics can be reduced by 58%! Heart disease risk can be reduces by 45%. Stroke risk by 50%. Colon cancer risks can be lowered by 50%, breast cancer risk by 30%, and even lung cancer risks can be reduced by 20%! (And 33% of all cancer deaths are attributable to smoking! So if you just can’t break your addiction to smoking at least get physically active!)
So when it comes to “health care reform”, by far the most impactful thing we can all do is become regularly physically active, and Nordic walking may just deliver the highest returns in overall health improvement. It can easily increase the aerobic benefits of walking by 20-25%. That means that in 4-5 days of walking you’ll get the aerobic benefits equal to an entire extra day of exercise. You also will get a total body muscle fitness building workout as you walk! There’ll be no need to find time to head off to a health club or gym to do additional workouts to maintain total body muscle fitness.
Have you been one of the millions of people trying to find time to take the recommended 10,000 steps per day yet regularly falling a bit short due to time constraints on your exercise? Well you could be getting your aerobic health building steps as well as your muscle building reps at the same time if you were walking with poles! 10,000 steps is approximately 5 miles. At a moderately fast pace for most people of 15 minutes per mile, walking five miles would require a time investment of around 75 minutes a day. That’s nearly double the CDC’s recommendation of 30 minutes a day, five days a week. But what if you regularly racked up “only” 4,000 steps a day but combined that with 20,000 total core and other major upper body conditioning muscle “reps” (repetitions against resistance) a day! That’s what Nordic walking can offer. With each step you walk, you will get a corresponding repetition of muscle fitness building, calorie burning exercise of the abdominals, “lats” (the large muscles on each side of your upper back), spinal erectors (the large muscles running on each side of your spine that are responsible for maintaining an erect posture), “pecs” (chest muscles) as well as your arm and shoulder muscles. That’s actually more than 5 reps per step of large core and upper body muscles.

How Nordic walking activates your “other” circulatory system

Not only are will you burn more fat and build more muscle, the repetitive rhythmic contraction of those upper body and core muscle s will serve to stimulate the healthy function of your “other circulatory system” — the lymphatic system which is a network that runs throughout the body, and has a number of different functions. Serving as one of the body’s main immune system function, the lymphatic system creates immune cells and to shuttles away waste products of metabolism and other unwanted fluids from tissue in the body, as well as absorbing fat and moving that fat through the circulatory system. You can think of the lymphatic system as being, in many ways, analogous to the cardiopulmonary circulatory system. Both are extensive networks of fluids and tubes that go virtually everywhere in the body. But where the circulatory system works to supply health sustaining oxygen and nutrients via blood around the body, the lymphatic system moves a clear liquid known as lymph throughout the body. Lymph fluid is full of white blood cells, also known as lymphocytes, which are the body’s main tools in the immune response. When plasma is released into tissue to help the body, the lymph vessels are where it ultimately drains, so that they can transport it away acting in a critical cellular waste removal function of the body. While the cardiopulmonary circulation is driven by a pump called the heart; the lymphatic circulatory system relies primarily on rhythmic contractions of muscles throughout the body to create the pressure changes needed to move metabolic waste matter through the walls of each cell in our body, and then to move it through our eliminatory processes.
The rhythmic pumping action of nearly all the body’s major muscles which occurs when Nordic walking results in the development of both a finely tuned delivery system (heart, lungs and vascular system – all 60,000 miles of it!) of oxygen and nutrients to every one of our roughly 100 trillion cells, as well as a supercharged lymphatic system that is necessary in order to maintain optimal health.

Nordic walking is simply the best way to put your entire body to good use

Once you get past thinking of exercise as being merely a means of building muscles and maintaining a healthy body weight, and begin to understand that your health is highly dependent on merely moving and putting to good use your entire body in order supply every one of your cells (muscles, bone, brain, organ, skin, nerves etc.) with the necessary levels of oxygen and nutrients required to support health function and to efficiently eliminate pathogens and metabolic waste material from your body, you can begin to see why Nordic walking can be both among the most enjoyable and efficient means of achieving overall healthy function and in a real sense and taking personal responsibility and credit for health care reform!

Tags: muscle fitness, body conditioning muscle, total body exercise, total body, major muscles, Aerobic exercise

Nordic walking for those with balance and mobility challenges

Written by Tom on May 12, 2012 · Leave a Comment

Nordic walking offers new hope for those with balance and mobility challenges

Among those who have most embraced and appreciated Nordic walking poles have been people for whom the ability to simply walk and remain physically independent has been threatened by either the “normal physical declines of aging” or conditions such as arthritis, peripheral vascular disease, Parkinson’s disease, MS, osteoporosis, Ataxia or neurologically based balance issues.

When I first began promoting the use of a pair of specially designed walking poles to enhance the benefits of ordinary walking, it never occurred to me how profoundly the additional balance and confidence that Nordic walking poles can provide would affect the lives of so many people with balance and mobility challenges. But it didn’t take very long to discover just how vigilant those with balance and mobility challenges were in scanning the horizon in every direction for anything that could potentially provide a solution or at least some relief for the challenges they face.

I heard from hundreds of people living with the pain of arthritis who noted that when they pushed a grocery cart around a store, it provided some pain relief to painful foot, knee and hip joints. They were perceptive enough to realize that using walking poles might provide similar relief to painful joints. Although I knew that relieving a painful joint of just a few pounds of pain-producing pressure had the potential to make the act of walking go from painful to pain-free, I could never promise anyone that my Exerstrider Nordic walking poles would provide the pain relief they were seeking, but since I’ve always offered a 100% satisfaction guarantee to all those who tried my poles; I always recommended that it was worth a try. In the nearly 23 years that I’ve been encouraging people to try poles for health, fitness, balance and mobility, less than a single handful have been returned because they failed to provide any relief.

Research has shown balance and mobility benefits of walking poles

I’ve always been a promoter of trying “poles, not pills” first for whatever ails you, and a study done at the Hines Veterans Hospital on “PoleStriding Exercise and Vitamin E for Management of Peripheral Vascular Disease” compared the benefits of using Exerstrider poles and my simple technique to Vitamin E, which is widely prescribed to those with PVD. The result: “PoleStriding effectively improved the exercise tolerance and perceived quality of life of patients”, while “Little additional benefit to exercise capacity was realized from vitamin E supplementation.”

Another study conducted at the Hines VA hospital and published in the Journal of Vascular Surgery, concluded that pole striding with patients afflicted with Parkinson’s Disease showed significant positive effect in terms of exercise tolerance, perceived functional independence and quality of life (Baatile et. al, 2000). Another National Institutes for Health (NIH) funded study on the benefits of walking poles for those with Parkinson’s is currently underway as a joint project of the Muhammad Ali Parkinson Center in Phoenix, AZ and the University of Arizona, and although the study has not yet been completed or published, researchers say the preliminary results are again very positive.

In recent years, wounded warriors and others faced with the challenge of learning to walk again with the help of state-of-the-art prosthesis have discovered that walking poles can provide much needed additional balance, as well as upper body-provided forward propulsion which may not provided by some prosthesis. Even paraplegic wheel chair users have discovered how walking poles can greatly expedite their mobility and at the same time provide an excellent core and upper body exercise.

"Nordic wheeling" for new mobility and fitness

Mobility experts praise Nordic walking’s advantages

Jayah Faye Paley, a certified Nordic walking instructor and balance and mobility specialist, has been a huge fan of using Nordic walking poles to aid those with balance and mobility issues. She has produced an award winning instructional DVD entitled “Poles for Balance and Mobility” with information designed to improve the function, gait, posture, strength, endurance and quality of life of those who are balance and mobility challenged. Jayah, whose initial training and experience was with traditional strapped Leki Nordic walking poles, discovered Exerstrider’s “strapless option” grips after she produced her video, but now considers my Exerstrider strapless ergonomic gripped poles “ an excellent starting point for people with mobility challenges.”

Michael (“Mikey”) Barkhurst, Ph.D., a certified Nordic walking instructor and exercise rehabilitation specialist from Sun City Lincoln Hills in California, had been offering Nordic walking classes to residents for several years. Many of the people he instructs have significant balance and mobility challenges that come with aging or diseases of aging, and he’s seen interest in Nordic walking grow rapidly as the Sun City residents he instructs display their improved posture, endurance, confidence and functional ability to those in their neighborhoods. More and more people are seeking him out for instruction. Mikey says that in the beginning he would offer a class and have to promote it for weeks before attracting his minimum class size. Now he says, “Before I finish one class, I’ve already heard from enough people who want to know when my next class will begin. I don’t even have to advertise any more.”

Mikey was also initially trained with traditional European strapped poles and certified by the American Nordic Walking Association. For several years he worked exclusively with Leki Nordic walking poles. Then one day a new student showed up at one of his Nordic walking classes with a pair of vintage one-piece Exerstrider poles with my strapless grips. When the student asked if he could trade poles with Mikey, he reluctantly agreed to do so despite his initial impression that my strapless ergonomic grips looked “weird” and he was convinced he would regret the trade. Much to his surprise, once he held the truly ergonomic grips in his hands, he loved them. He went online and found my original 1992 instructional video, which ironically featured a similar ergonomic grip with a strap, and after experimenting with my original Exerstride Method Nordic walking (EMNW) technique became so interested that he traveled to San Diego to be trained by me.

After becoming both an ANWA and EMNW certified Nordic instructor, he began teaching his students both techniques and allowing them to try both strapped and strapless pole options. Among the seniors he worked with in general, and especially among those with balance and mobility challenges, the clear preference was for the Exerstrider poles with the comfortable, strapless ergonomic grips. Given the preference for EMNW technique and my strapless grips and the fact that he had come to feel strongly that strapless grips were a far safer option for seniors, he eventually began instructing in EMNW and offering to teach those interested in the European version of Nordic walking at no additional cost following the completion of his class. According to him, “It turned out that interest in learning any other version of Nordic walking was just not there”, so he’s sold off his other poles and now offers only Exerstrider poles and EMNW to his very enthusiastic students. It’s “everything they clearly want from walking poles”, he says.

Stability for Mobility workshop will be part of International Council on Active Aging event in 2011

Another person who has been working with seniors for many years, many of whom have significant balance and mobility issues, is Peggy Buchanan, director of fitness, aquatics and physical therapy at Vista Del Monte active retirement community in Santa Barbara, California. Peggy and I will be working together at the 2011 International Council on Active Aging Conference in Orlando, Florida this coming December. We will be conducting a day long (9 am to 4 pm) ICAA Preconference pole walking and exercise workshop on Wednesday, November 30th. Peggy was among the first to introduce senior pole walking and exercise balance and mobility programs, first doing so at Vista Del Monte nearly a decade ago. Among her early efforts, she did a pilot project looking at the effect of using walking poles as a replacement for canes and walkers. That pilot study revealed that walking poles offered several important balance, stability, and postural benefits over traditional “assistive devices” like walkers and canes. The former walker users immediately assumed a more upright posture and achieved a more normalized gait, as opposed to the shuffling gait walkers tend to promote. And because cane users no longer listed to the side they used the cane on, they also achieve improved posture and had a more normalized gait. In both cases Peggy observed that perhaps even more importantly, “the pole walkers left behind their self-image as an invalid and assumed a new attitude of senior athlete”. Since that time, Peggy and I have both conducted many pole exercise-centered 90-minute workshops at ICAA annual conferences.

Our day long preconference workshop will afford to many already involved in pole walking and exercise programs a very unique and valuable opportunity to further their knowledge, network with others who have similar programs and practice and learn to instruct in the pole walking and exercise programs which have evolved over the last decade as we’ve worked with ICAA members to grown these programs and change the lives of so many active agers. For those active aging fitness/wellness professionals who have not yet discovered and experienced first hand why these programs have proven to be so successful and impactful, this will be a great opportunity to learn from all of us who have pioneered these programs and get comprehensive training in how to launch and sustain their own walking pole and exercise programs. Those interested in learning more or attending our preconference training can learn more by visiting ICAA’s website, or by emailing customerservice@exerstrider.com.

Advantages of Exerstrider’s Balance walking technique and balance challenged-friendly poles

Exerstrider’s instructional program is the only one that features poles designed specifically for seniors and those with balance and mobility challenges. The Exerstrider ACTIVATOR Medisport Edition features senior and balance challenged friendly features such as the ERGO/SC strapless comfort safety grips with our exclusive “orthotic arch” design which maintains a no effort, stress-free “neutral position” of the wrist.

We also offer the optional Bell-shaped Balance rubber tips and soft/absorbent knit Gripsocks, which are designed to make our ERGO/SC grips even more comfortable when summer temps rise.

Exerstride Method Nordic walking features both the “fitness walking” option and the “balance walking” option. The balance walking option was designed to meet the special needs of those with balance and mobility challenges. For those seniors and others who do not have special balance challenges, the standard fitness walking technique and standard prescribed length for fitness walking are recommended. With the fitness technique the poles are longer and they are initially planted at a slight angle to the ground, and as you move forward they address the ground at a lower and lower angle as the users push themselves forward with the help of large core, back, shoulder, arm and chest muscles.

94 years young Sophie using the "balance technique"

With the balance technique, the poles are adjusted (or in the case of 1-piece poles, selected) to be about 2″ shorter. This allows the balance walker user to plant the poles nearly vertically to maximize their balance and confidence, by in effect, having four stabilizing points of contact with the ground. For those for whom balance is a central concern and reason for adding poles to walking, we strongly recommend replacing the standard boot-shaped Cushiongrip rubber tips that come with every pair of Exerstrider poles with our optional Bell-shaped Balance rubber tips. The larger surface area, as well as the design and heavier weight of this special tip, provide both maximum stability and confidence to those whose walking confidence may be otherwwise lacking.

Active senior couple using the "fitness technique"

In fitness walking it is recommended, that in order to get the maximum physiological benefit from walking with the poles, that the arms be extended out to a “handshake position” as the pole is planted at an angle. In balance walking, the shorter poles which address the walking surface with a more stabilizing vertical plant combined with a bent elbow, which is significantly less demanding of the muscles involved. This allows the user to maximize balance to enhance mobility right from the beginning. As a “balance walker” becomes more confident and over time more fit, they may choose to begin extending the arm more to increase the strength building aspect of walking with the poles. As they do, they should gradually lengthen the poles by 1″ and no more than 2″.

Nordic walking in any form is an extremely safe activity for any walker without specific balance and mobility challenges. For those with such challenges, the right equipment and technique can have a life-changing impact on balance, stability, confidence and safety, and allow people to remain more active and independent. A “one technique fits all” approach to Nordic walking should be avoided by those with balance and mobility challenges, and most experts agree that strapping a balance challenged user to a pole with traditional Nordic walking straps represents a significant additional risk in the event of a fall. Look to a balance and mobility specialist and those well aware of the special needs of those with balance and mobility challenges if you decide to give Nordic walking a try.

Tags: mobility specialist, Nordic wheeling, balance walker user, Nordic Walking Association, Nordic walking offers, pain relief

Nordic walking for Parkinson’s Disease

Written by Tom on May 12, 2012 · 1 Comment

The general benefits of physical activity for those with Parkinson’s Disease

Parkinson’s disease results from diminished dopamine, a brain chemical that influences movement, balance and coordination. In Parkinson’s, cells that produce dopamine die earlier than normal. Parkinson’s Disease is diagnosed in 60,000 Americans a year and affects Muhammad Ali and Michael J. Fox. As a result of very positive outcomes of previous studies on the benefits of Nordic walking poles for those with Parkinson’s Disease, a large NIH funded study is currently underway at the University of Arizona in conjunction with the Mohammad Ali Parkinson’s Institute. Because the experts conducting the U of A study believe that strapless grips are a safer option than traditional strapped Nordic walking pole grips for those with Parkinson’s Disease and other conditions which compromise balance, Exerstrider’s ACTIVATOR Medisport Edition poles were selected for use in the study.

There are a number of general benefits of Nordic walking as well as other forms of physical exercise for those who suffer from Parkinson’s Disease. According to experts, those who suffer from Parkinson’s Disease can get these specific benefits from many forms of physical exercise.

•   Increased muscle strength and tone
•   Improved balance
•   May decrease the frequency and duration of tremors
•   Help in overcoming gait problems
•   Decreased speech and swallowing problems
•   Improved mood / decrease in depression
•   Reduction in muscle and joint injuries
•   Increased feeling of control
•   Sense of accomplishment
•   Reduced feelings of isolation

Exercise can lower your risk of Parkinson’s Disease by 60%

A study in 2005 by Alberto Ascherio at the Harvard School of Public Health in Boston. Researchers found that men who did some form of sweat-breaking activity at least twice a week as young adults reduced their risk of getting Parkinson’s later by 60%. Researchers at the University of Pittsburgh found that exercise offered rats a powerful shield against a Parkinson’s-like disease. These rats were injected with a toxin that kills brain cells, yet they never developed symptoms and had almost no sign of damage to the brain, including to the dopamine-producing neurons. “Exercise almost completely protected against the loss of these neurons,” lead researcher Zigmond said. “Exercise is not going to hurt you,” Zigmond says. “If we were talking about a drug, I’d say wait. But there are no negative side effects to moderate exercise.”

Nordic walking and other exercise are good for the body and the brain!

At a Society for Neuroscience meeting researchers presented evidence suggesting that the benefit comes from the production of chemicals called brain-derived neurotrophic factors (BDNF). Exercise seems to spur certain brain cells to release these chemicals, which then protect brain cells damaged by the Parkinson’s Disease process. That and other evidence indicates that exercise might help even people who already have the disease. Dr. John Ratey, brain scientist from Harvard and author of the book Spark, says that exercise stimulates the production of BDNF which he refers to as “Miracle Grow®” for new brain cells.

Studies by Beth Fisher and Michael Jakowec at the University of Southern California-Los Angeles suggest that mice that work out on a treadmill after getting a Parkinson’s-like disease still benefited. The mice already have brain damage, but the findings suggest that exercise might help repair or compensate for the damage. Exercise helped these mice function at near-normal levels. “While exercise probably isn’t a cure, it’s probably going to be an important part of a cure,” Fisher says.

Other research suggests physical activity might do the same for humans. In a preliminary study of 19 people, researcher Anthony Delitto at the University of Pittsburgh found that patients who exercised as little as three times a week showed improvements in balance and the ability to perform daily tasks.

Exercise gives people with Parkinson’s more strength and balance, Delitto says. Fitter patients are better able to perform daily tasks that can help keep them independent. In the early stages of the disease, it is typically possible to choose any exercise program that would interest you with or without Parkinson’s, as long as it builds range of motion and targets all parts of the body. When freedom of movement and balance are impaired, Nordic walking can be a particularly attractive exercise option for people with Parkinson’s Disease.

Nordic walking poles aid in balance and add confidence

A Study published in Journal of Rehabilitation Research and Development Vol. 37 No.5, September/October 2000 on the “Effect of exercise on perceived quality of life of individuals with Parkinson’s disease” concluded “that moderate.intensity PoleStriding exercise [done using Exerstrider® poles and techniques] promotes perceived independence in activities of daily living and quality of life in persons with stage one, two, or three PD.” Another Parkinson’s study conducted in the Netherlands concluded, “Nordic walking could provide a safe, effective, and enjoyable way to reduce physical inactivity in PD and to improve the quality of life.”

Nordic walking aids a doctor with Parkinson’s Disease

Dr. Gary Guten was a top orthopedic surgeon and one time team physician for the Milwaukee Brewers. At 55, he developed hand tremors diagnosed as Parkinson’s disease and was no longer able to do surgery. Not long after that Dr. Guten discovered the benefits of using specially design Nordic walking poles to aid him in continuing to remain as active as possible. Using the poles can significantly improve balance and confidence despite the stability threatening effects of Parkinson’s Disease as well as MS. He says that using Nordic walking poles also helps decrease the frequency and duration of his tremors.

At age 70, Guten, now splits his time between Scottsdale and Milwaukee and he has co-written Parkinson’s Disease for Dummies, a 364-page book about the illness and guidelines for living with it. Dr. Guten credits Nordic walking with helping him, despite his chronic neurological disorder, still do a lot of the things he used to do, such as frequently hiking a 1.75-mile trail. Dr. Guten says, “The biggest mistake people make is letting themselves get depressed. Sure, if you get cancer or break a bone, you get depressed. But in PD, the chemical changes cause depression. That’s why I think activity is so important. Exercise produces endorphins, which keep the spirits up.”

Tags: walking pole, Another Parkinson's, brain cells, joint injuries, muscle strength

nordic waking with your dog(s)

Written by Tom on May 17, 2012 · 3 Comments

Nordic dog walking??

People always ask me whether you can Nordic walk with your dogs, while some others say they’d like to try Nordic walking but they’re sure it just wouldn’t work with their dog or dogs. Well, I’ve been Nordic walking with dogs for more than 25 years, and I’m here to tell you that dogs can grow to love your Nordic walking outings as much as you. If they get all excited now whenever you reach for their leash, you can easily train them to get equally excited whenever you grab your Nordic walking poles and their leash.

Me, Wendy and our dogs Max and Willy winter Nordic walking

For nearly 15 years my dog Casey accompanied me and my wife Wendy on our daily outings with our poles. When Casey passed away at age 17 around 11 years ago (it turns out that exercise is also good for the longevity of dogs too!) we soon brought a new canine into our family in the form of Willy and a year later added another – his younger brother Max, both of whom we have also been Nordic walking with daily for more than 10 years.

A Nordic walking dogs life

As with all things that can make a “dogs life” enviable, there is just a little training and some special equipment needed. If your dog pulls you like you’re a sled in the Iditarod, you’ll have to start out with a bit of training (and possibly the aid of some special equipment) to remedy that before you try “Nordic walking” them. But if your dog is trained to heel, or is content to merely walk ahead, alongside or behind you without risking dislocating your shoulder you can learn to love Nordic walking together. (NOTE: if your dog is not ready to Nordic walk with you it will add a great deal of quality to your, and your dog’s, life if you find yourselves a trainer who can teach you both to walk together without a dangerous sustained tension on the leash.)

Some people are able to merely hold the leash in one hand as they Nordic walk. Others, myself included, prefer to fasten the dog’s leash to a belt or waist pack. A company called Stunt Puppy makes a special belt with an attaching ring for a stretchy leash that protects from a wrenching pull if your retriever suddenly spots a cat, squirrel or his long lost tennis ball.

Don’t let walking your beloved dog get between you and the healthy benefits and enjoyment of Nordic walking, with just a bit of training and practice your Fido will grow to be every bit as enthusiastic as you are about Nordic walking. The result may well be a longer, healthier life together.

Tags: Stunt Puppy, Nordic Walking poles, great deal, tennis ball, et al, 11 years, nordic walking pole