Add Poles to Your Walk

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5 Steps to Start Nordic Walking

Step 1
Once you get the OK from your physician, choose a set of lightweight, durable poles that fit you. Top-selling brands include Fittrek, Swix, and Leki.

• Fittrek poles have convenient Quick-Switch straps, shafts, and tips systems for easy adjustments. The new Energy Walking Nordic Poles, weighing just 8.5 ounces each, come with a manual and start at $59.95.

• Swix offers individually sized VIP poles and an instructional DVD for $69.95.

• Leki has numerous pole designs, both adjustable and one piece, with variations in shaft material, grips, and straps. They range from $79.95 to $200 per pair.

Poles come in 5-centimeter increments and should be picked based on your height. All poles come with basic instructions.

Step 2
Grip the poles so the tips touch the ground by your heels. Your arms should form right angles, with your forearms parallel to the ground. Align the rubber-boot-shape pole tips so the “toes” face to the back. Begin to walk, letting your poles drag behind you. Hold the grips as loosely as possible, says Lynn McPhelimy, a certified Nordic walking instructor.

Step 3
Keep walking and begin to swing your arms naturally, still holding the poles. Once your arms feel comfortable, extend them a little farther than usual. Grip the poles a little more tightly, noticing how they grab the ground at the top of the swing.

Step 4
Concentrate on the point at the top of your swing when a pole catches the ground. Push the pole into the ground firmly and use it to propel yourself forward. You’ll feel your core muscles come into play.

Step 5
Keep your grip loose and fluid. Each pole should strike at a 45- to 60-degree angle, not straight up and down. Aim for 10–30 minutes of walking at first, says Lynn Wachtel, organizer of the Nordic Walking Club in Urbana, Illinois.