Nordic Pole Walking  
The Health Benefits

There are approximately 10 - 15 million Nordic Pole walkers in Europe.

Nordic Pole walking is the fastest growing low-impact activity in Canada

1. Nordic Pole Walking burns up to 46% more calories.
2. Increases heart- and cardiovascular training up to 22%.
3. Incorporates 90 % of all body muscles.
4. Helps to eliminate back, shoulder and neck pain.
5. Less impact on hip, knee and foot joints.
6. Increases production of “positive” hormones.
7. Supports stress management and mental disorders.
8. Develops upright body posture.

There are approximately 350 clinical and scientific reports about the health benefits of Nordic Pole walking available in scientific publications.

Nordic Pole Walking /Frequently Asked Questions (The Ultimate Nordic Pole Walking Book)

What equipment do I need?

You need a pair of Nordic poles and sneakers and adequate dress according to your local climate. Then, you are ready to go.

Where can I Nordic Pole Walk?

Nordic Pole Walking can be performed on literally any surface, just about everywhere. On hard surface (pavement) you will use the rubber tips. On clay, sand, soil and grass you will remove the rubber tips.

Which parts of my body are being trained/exercised?

Nordic Pole Walking trains and exercises 90% of your body muscles (=600+ muscles), the cardiovascular system and also burns calories — all in ONE exercise.

How does the training affect my upper body?

Nordic Pole Walking involves approximately 90% of your muscles and especially engages your upper body and arm muscles.

Is Nordic Pole Walking good for Cardiovascular Training, too?

Nordic Pole Walking increases your heart rate by approximately 15 beats per minute.

How much does Nordic Pole Walking increase energy consumption?

Nordic Pole Walking increases your energy consumption by an average of 20%.

How does Nordic Pole Walking lead to an erect body posture?

Nordic Pole Walking leads to stabilization in the spinal musculature and upright body posture by the very nature of the exercises.

How many Calories are burned in one hour of Nordic Pole Walking?

Nordic Pole Walking increases burning of calories by up to 46% in comparison to walking exercise without Nordic Poles.

Is Nordic Pole Walking good for my neck and shoulder mobility?

Nordic Pole Walking significantly increases the lateral mobility of your neck and spine.

Is there less impact to the joints than with jogging or running?

Nordic Pole Walking reduces the impact on your knee and hip joints by 30%.

Does Nordic Pole Walking help reduce pain?

Nordic Pole Walking mitigates pain and muscle tension in the neck, shoulder and back regions.

What is the correct length of the poles I should be using?

The correct length of the poles is 65% of your body height.

Should I use adjustable or non-adjustable poles?

Beginners should start with adjustable Nordic Poles.

What is the Difference between Nordic Walking Poles and ski and/or hiking poles?

The hand loops on Nordic Poles are designed to perform the correct technique and to achieve the most benefits for the upper body muscles. You cannot use hiking or ski poles for Nordic Pole Walking because they are designed for different purposes. What to Wear for Snow Sports Staying Dry is the key! Wearing clothing designed specifically to keep you warm and dry in one's comfort level when walking outdoors can make a big difference. Versatile, functional winter apparel is worth the investment. Here is basic information about dressing for winter: Layering The best way to dress for winter is to wear multiple layers of clothing. This system gives participants the flexibility to add or remove layers depending on the weather and activities. Most commonly, winter sports participants wear three layers: wicking, insulating and weather protection. Wicking layer: This is the layer worn next to the skin, usually, thermal underwear. Look for thermal underwear made of a synthetic — usually polyester — fiber that has "wicking" power. As participants perspire, the fibers will wick (move) moisture away from the skin and pass it through the fabric so it can evaporate. This keeps skiers warm, dry and comfortable. Silk is also a good, natural fabric that has wicking abilities. Even though it's cold, snow sports will make participants sweat — especially if they are cross-country skiing or snowshoeing. This is why the wicking layer is very important. Insulating layer: This middle layer includes sweaters, sweatshirts, vests and pullovers. The purpose of this layer is to keep heat in and cold out, which is accomplished by trapping air between the fibers. Popular insulation materials include fleece, a synthetic material which maintains its insulating ability even when wet and spreads the moisture out so it dries quickly, and wool, which naturally wicks away moisture. Protection Layer: The exterior layer serves as the guard against the elements of winter. It should repel moisture from snow, sleet or rain; block the wind, and let perspiration escape to the outside to evaporate. Specially engineered fabric is used in snow sports jackets and pants to accomplish this moisture blockage and transport. The common industry term for this fabric is "waterproof/breathable." It is this fabric that makes snow sports jackets and pants so effective in keeping participants warm, dry and comfortable. Most genuine winter shells, parkas and pants are made waterproof/breathable by using tightly woven fabrics teamed with a coating or laminate. This keeps moisture on the outside but allows perspiration to escape. Look for functional hoods, cuffs, pockets and zippers — details that truly make garments comfortable in a snowstorm. Some jackets and pants are shells (no insulation), some include built-in insulation, and others have zip-in insulation layers. Choose your protection layer based on temperatures and snow conditions in your area or where you like to vacation. Headwear Up to 60 percent of the body's heat can escape from an uncovered head. This is why wearing a hat or headband when it's cold. There are thousands of styles of hats and headbands, usually made from fleece or wool. Many wool hats have non-itch liners. Helmets are becoming very popular. Not only do they protect the head during falls, but they also provide warmth. A fleece neck gaiter (like a collar) or facemask is a must on very cold days. Sunglasses and goggles Snow, because it is a reflective surface, makes ultraviolet (UV) rays stronger. On sunny days, sunglasses are essential to protect the eyes. On flat-light days or when it's snowing, goggles are vital. Special lens colors increase the contrast in order to properly discern terrain features. Gloves and mittens Look for gloves and mittens that use waterproof/breathable fabrics. Mittens, in general, are warmer than gloves, but offer less dexterity. Consider the type of activity when choosing between gloves and mittens. Gloves for Nordic walking and cross-country skiing tend to be lighter-weight to allow for extra movement and a higher degree of perspiration. Socks One pair of lightweight or medium weight socks works best for Nordic Walking, skiing, snowboarding or snowshoeing. Socks are made from a variety of materials, including polyester, silk and wool. Socks designed specifically for snow sports have wicking properties similar to thermal underwear, meaning your feet will stay drier and more comfortable. Stablicers To avoid slipping I recommend that you purchase a pair of Stabilicers to fit over your shoe or boot.  You can purchase them on the internet from L.L.Bean - ask for Stabilicers Lite $19.95 for shipping or tax if you order a singel pair at a time.

Shawn M. Nisbet, RHN, CFA
Registered Holistic Nutritionist, Certified Fitness Consultant 
& Nordic Pole Walking Master Instructor