Nordic walking – no skis or snow needed!

When the snow season winds up, don’t think that you won’t see any people with poles in their hands – Nordic walking (fitness walking with poles) is hitting the streets of towns and cities all around Australia in a big way, and Falls Creek is no exception.

Nordic Walking engages the upper body to create an effective total body workout and is currently the fastest growing recreational activity in the world - gaining rapid popularity here as it is so well suited to our outdoorsy lifestyle.

Evolving in the 1920’s as a summer training method by cross-country skiers in Scandinavia and then undergoing development and testing at a sports university in Finland in 1997 this activity became known in its homeland as “sauvakavely” or “pole walking”. Elsewhere in the world it is referred to as Nordic Walking and now instructors and events have spread world-wide, with many local community groups joining the troupes.

While trekking poles have helped bushwalkers reduce the stress to their knees and backs for many years, Nordic Walking with its specialised poles is now spreading into mainstream society with over 7 million Europeans walking with poles as a form of year-round exercise and fun. Britain, America and the Asia-Pacific region is following suit and discovering the many benefits.

What are the benefits of Nordic Walking over normal walking or jogging?

 Nordic Walking combines the positive training effects of walking combined with the total body exercise advantages of cross-country skiing. The result is a highly effective form of exercise that burns up to 40% more calories without having to walk faster or feel more exertion. This is achieved thanks to the incorporation of many large core and upper body muscles, which work against resistance (the force of the poles) with each stride. By transferring bodyweight onto the poles, pressure on the spine and joints of the lower body is lessened, preventing potential damage.

What you get out of it:

 ·         More calories burnt in less time. This style of walking consumes approximately 400 calories per hour (compared with 280 calories per hour for normal walking) – that’s up to 40% greater energy consumption!

·         A heart rate 5-17 beats per minute higher than that of normal walkers without poles.

·         Activation of many muscles including the forearm extensor and flexor muscles,

·         biceps, triceps, deltoids, pectoral muscles, abdominals, back muscles and glutes!

·         Significantly increased lateral mobility of the neck and spine.

·         Less strain on the shins, knees, hips and back which can be of benefit for those with injuries or weakened muscles.

·         Increased overall strength, tone and endurance in the arm muscles.

·         Release of pain and tension in the neck and shoulder region – a common complaint of most people in our society who now spend a great amount of time sitting at a computer.

·         Improved stability and balance as compared to walking without poles.

·         Ease in climbing hills with extra grip and balance on slippery and uneven surfaces.

Technique/ Equipment

 Nordic Walking poles are equipped with special straps/harnesses to enclose the hand (like a finger-less glove), allowing force to be applied without gripping the poles. For this reason trekking or ski poles are not suitable. Models range from lightweight aluminium, carbon fibre and composites. Other than poles, all you need is sturdy walking shoes, sunscreen and a sense of adventure!

Nordic Walking is easy to master with proper instruction, and ideally should be performed for between half an hour and two hours at a time. Beware that correct technique is very important so that all the benefits listed above are actually achieved, otherwise poles may be used as an accessory instead of an exercise intensifier!

Nordic walking popularity is set to keep growing due to the energetic but relaxed and enjoyable nature of the exercise, especially if you join a group (or why not start your own?!).

For more inspiration and information as to how you can get involved with Nordic walking call Narelle Clark from “Australian Alps Nordic Walking” in Falls Creek where you can not only learn all about Nordic walking but you can do it whilst taking in the breathtaking scenery around Falls Creek and the surrounding Alpine National Park. Class numbers are limited so call Narelle on 0419 287 321 today to find out when the next class is running. Poles are available for hire or purchase and group bookings are welcome.