Walking poles are a type of exercise gear that can result in big benefits when it comes to fitness. Walking poles are similar to trekking poles used in hiking, but this type of walking is often referred to as Nordic walking. Walking for exercise with poles is associated with increased calorie burn and improved upper-body strength. The poles are easy to use; just start slowly and give yourself time to adjust to the movement.
Step 1
Adjust the height of the poles. This differs for everyone, but a general recommendation is that when you are gripping the poles and the tip end is on the ground, the arms should be extended with a slight bend in the elbow up to 90 degrees. Adjust from there to reach your comfort level.
Step 2
Lock the poles if necessary when the correct height is achieved. Ensure the poles have a fitness tip at the bottom, making them usable on hard walking surfaces.
Step 3
Grip the handles of the poles lightly as you put your hands through the straps. The straps should rest under the thumbs and across the back of the hands.
Step 4
Start by walking forward and dragging the poles behind you to get a feel for having them in your hands during exercise.
Step 5
Take a step forward with the left foot. Extend your right arm, bringing the pole forward. The end of the pole should strike the ground at about the heel level of the left foot. The poles should not be placed in front of the feet at any time while you are walking.
Step 6
Press your arm and the pole behind you when your weight shifts to the left foot as you take your step. The movement will be opposite arm swinging in motion with opposite leg, just as it is when you are walking naturally.
Step 7
As you press the pole behind you, gradually release your grip on the handle, letting go completely when the pole is directly behind you. The strap will keep the pole near your hand.
Step 8
Grip the pole slightly again as you repeat the movement alternating sides as you walk forward. Over time, the movement of the poles will feel more natural with the way you walk.
Tips and Warnings
- Start slowly when using walking poles, allowing yourself to get used to the movement. Aim to work up to 60 to 90 minutes of walking each session for the maximum benefit of improved fitness.
- Maintain good walking form. Don't slouch forward or back while using the poles. Keep the back straight and your head lifted as you swing the arms.
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