Add Poles to Your Walk

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Supercharge your walk with the help of poles that boost your calorie burn and cardiac rehabilitation.

By Betsy Noxon

Let a set of poles take your walking routine from a no-sweat stroll to a great cardiovascular workout.

Where It Began: Nordic walking, a sport that got its start in Finland, is spreading across the United States as a way to add power to your stroll.

Why Walking with Poles Works: “We found that the biggest benefit is that you can work harder at the same speed,” says John Porcari, professor in the department of exercise and sports science at the University of Wisconsin-La Crosse, who led a study of cardiac rehab patients working with 1-pound poles. “You burn 20–25 percent more calories when you walk three miles per hour using poles.”

The Benefits of Poles: With poles, patients who otherwise were not able to walk fast discovered that they could safely increase their intensity. “Nordic poles offer balance and stability,” Porcari says.

In addition, walking with poles:
- Lets walkers use their upper bodies to propel forward; patients increased their endurance by 40 percent.
- Helps with cardiac rehabilitation as a low-impact activity that burns calories and builds strength, endurance, and muscle tone.
- Keeps walkers lighter on their feet, lowering the risk of injuries such as shin splints or knee strains because the poles absorb some of the impact caused by walking.
- Increases oxygen consumption in patients by 20 percent compared with those who walk without poles, according to a Cooper Institute study.