Walking poles work your arms, shoulders, chest and upper back muscles through a functional range of motion as you walk — which can help you turn your daily walk into a full-body workout. This activity is sometimes called Nordic walking.
Most walking poles have rubber tips that grab the pavement and wrist straps that secure the poles to your arms. With one walking pole in each hand, you grip the handles and push off with each stride. Sturdier walking poles designed for hiking are known as hiking or trekking poles.
Consider the benefits of walking poles:
- The arm movement associated with walking poles adds intensity to your aerobic workout, which helps you burn more calories.
- Walking poles improve balance and stability.
- Walking poles help you maintain proper posture, especially in the upper back, and may help to strengthen upper back muscles.
- Walking poles take some of the load off your lower back, hips and knees, which may be helpful if you have arthritis or back problems.
- Walking with poles may improve your mood.
Walking poles in various fixed or adjustable lengths are available online and in many sporting goods stores.
March 07, 2020
- Tschentscher M, et al. Health benefits of Nordic walking: A systematic review. American Journal of Preventive Medicine. 2013;44:76.
- Oakley C, et al. A three month home exercise programme augmented with Nordic poles for patients with intermittent claudication enhances quality of life and continues to improve walking distance and compliance after one year. European Journal of Vascular and Endovascular Surgery. 2017;53:704.
- Pellegrini B, et al. Mechanical energy patterns in Nordic walking: Comparisons with conventional walking. Gait & Posture. 2017;51:234.
- Takeshima N, et al. Effects of Nordic walking compared to conventional walking and band-based resistance exercise on fitness in older adults. Journal of Sports Science and Medicine. 2013;12:422.
- Shim J-M, et al. Comparison of the effects of walking with and without Nordic pole on upper extremity and lower extremity muscle activation. Journal of Physical Therapy Science. 2013;25:1553.