Trekking poles, traditionally used in Nordic walking, are almost everywhere walkers walk today – and with good reason: Using them burns more calories and has other benefits that regular walking doesn’t offer.
And here’s the good news for people with arthritis: The poles used in Nordic walking help with balance and stability and can make walking easier while still providing a great workout.
“For people with joint injuries in their lower bodies or lower back, trekking poles can help absorb some of the landing impact with each step, particularly when going downhill,” says Martica Heaner, PhD, an exercise physiologist, nutritionist and certified Nordic walking instructor in New York City. The poles help keep the body upright and symmetrical, improving balance, Heaner says.
Research by The Cooper Institute in Dallas shows that Nordic walking burns about 20 percent more calories and uses more oxygen than just walking –without making you feel you’re working harder. And a study of fibromyalgia patients, published in February in Arthritis Research & Therapy, found that Nordic walking helped improve physical function more than a lower intensity walking program.
The cost of entry-level walking poles starts around $70. They are sized to fit your stride and height – your elbows should generally be at about 90 degrees when you hold the pole tips by your toes, although that may vary for comfort. Adjustable poles for different terrains and comfort are available. “Good poles should have comfy and easy-to-fit hand straps, and they should have a metal spike on the bottom – to be used in dirt or snow if needed – that can be covered with a rubber ‘paw’ to be used on asphalt,” Heaner says. Hand straps may help people with arthritis in their hands, she says, “but there is still some gripping that must be done.”
You can use different types of walking movements, such as speeding up into a gliding motion or even into a walking run. And the poles can help you up and down hills with more support and control, Heaner says, and give you a more “interesting and challenging” workout.
Specifically, I'm back to walking agressively, with much improved stability, and less stress on my knees. I've also had back surgery, and I've noticed that I'm walking with less jarring and the otherwise attendant back discomfort, which is an added benefit. Plus, it's a good workout and they're fun!
I am going to check into it.
Arthritis Today, how about an article that goes more in depth about the difference in equipment and style?
Many thanks to the commenters - I will look you up online!
What better person than you to do so seeing that you have brought to market DVD's about both activities.
Down here in Florida most of my students are in their elder-years and because of low grip strength (arthritis)they like the sleek handle and attached strap more than they do the Trekking poles with the ergonomic handle and tear drop loose strap.
Two of my students living with Parkinson's have used Trekking poles and like the poles and the technique better for their balance and mobility.
Just like any sport, you need to have the correct equipment for the correct outcome!
After all, you wouldn't use a tennis racquet to play badminton and it is the same thing with poles.
If anyone is interested in becoming an "Upright Citizen" through pole walking, my advice is to contact an instructor, watch videos online or buy Jayah's DVD's. You will decide for yourself which method suits you.
Nordic Walking poles are for exercise.
Whether you want poles for hiking, for exercise or for improving balance & mobility, learning how to use them and getting poles that fit you will help you achieve your goals.
As we age, we can lose or reduce spine function. Using poles for walking and hiking enables us to use our upper body muscles to help preserve our joints. Spine function can be restored.
This is done because, when we walk with poles, we appear to walk as we did when younger – with attitude. We are using muscles which support AND lengthen the spine. Walking with attitude – with purpose – is the natural walking pattern. It’s called reciprocal gait. It’s the diagonal pattern of opposite arm and leg. When this occurs, the spine is able to ROTATE. This spinal rotation feels good, looks good and is very healthy.
Gravity acts, the spine compresses, we get shorter. Using poles actually can reverse this process – the spine lengthens and elongates.
All of this assumes a natural arm swing. The arm swing is part of the spinal rotation and muscle recruitment.
Here are some tips that might help your form:
- As you walk, think of walking with purpose or focus.
- Think of a lovely sachet or of strutting.
- One lady said, “Oh you want me to walk Sassy!.” YES!
Regain the vibrancy of youthful walking – learn to walk optimally with poles and Enjoy the Outdoors!
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