Pole walking is a low impact form of cardio that can be beneficial for seniors. Nordic pole walking began in Finland in the early 1900s as a summer training exercise for cross country skiers.
The act of pole walking uses more muscles than regular walking, which can lead to improved strength and stability. Additionally, pole walking can help improve balance and coordination.
Benefits of Nordic Pole Walking
Pole walking is a great way for older adults to stay active and enjoy the outdoors. The following are some of the benefits that pole walking can provide:
1. Increased Cardiovascular Fitness โ Pole walking is a great way to get your heart rate up and improve your cardiovascular fitness. Walking with poles requires more effort compared to regular walking, which means your heart has to work harder. This can lead to improved heart health and increased endurance.
2. Improved Joint Health โ Walking with poles helps take the pressure off of your joints, especially your knees. This can help to reduce pain in the joints and also slow down the progression of degenerative diseases such as osteoarthritis.
3. Improved Balance and Coordination โ Using poles while walking helps to improve your balance and coordination. This is especially important for seniors, who are at a higher risk for falls.
4. It is also a great way to meet new people and socialize.
How to Get Started with Pole Walking
Pole walking is a great way for seniors to get some exercise and fresh air. It’s easy to get started – just grab your poles and head out the door! Here are a few tips to help you get started:
1. Look for a comfortable pair of shoes. You’ll be doing a lot of walking, so make sure your shoes are up to the task!
2. Buy or borrow a walking pole. Most sporting goods stores or online retailers sell them. It is important to choose a good pair of poles that are designed for seniors. Adjustable poles are recommended.
3. Start out slow. Pole walking can be strenuous, so it’s important to build up your endurance gradually. Walk for 10-15 minutes at first, and then increase your time as you feel more comfortable
4.ย Learn proper technique so that you can develop a rhythm that works best for you. Remember to take graceful, precise steps and keep your arms close to your body.
5. Listen to your body.
And finally, make pole walking a social activity by committing to it with friends or family.
As you become more comfortable with pole walking, you can increase the intensity of your workouts by adding hills or other inclines and increasing your walking speed. Nordic walking is a great way to get fit and have fun at the same time!
The best time of day to pole walk is in the morning or evening, when the sun isnโt as strong. Walking in the middle of the day can be too hot, and you might get tired more quickly. Walking in the morning or evening also gives you a chance to see other people out and about, which can be motivating.
How Often Should Seniors Pole Walk?
Pole walking is a great way for seniors to stay active and improve their overall health and fitness. However, it’s important to walk at a pace that is comfortable for you and to listen to your body. Most experts recommend walking for around 50 minutes, but this may vary depending on your individual fitness level.
A good rule of thumb is to aim for three 30-minute sessions per week. This will give you good health benefits without putting too much strain on your body. Don’t forget to warm up before you start walking, and cool down afterwards with some stretching exercises.
Remember to use proper form and technique when pole walking, as this will help maximize the benefits of the activity.
Walking with friends or in a group can also help make the time fly.
Are There Any Risks Associated with Pole Walking for Seniors?
There are some risks associated with pole walking for seniors, but these can be mitigated with proper precautions.
Pain in the hip, knee or ankle region can cause a person to slow down or even stop walking altogether. An uneven gait and painful limp can also cause balance and postural disorders, which may lead to falls. The elderly start using a walking stick because of balance and postural disorders and to prevent falling because of these disorders.
It is a particularly good form of exercise for older people, according to health authorities. Introduced to WA by the Seniors Recreation Council of WA in 2006, it has become a popular group activity for seniors.
How to Stay Motivated When Pole Walking
When it comes to finding an activity that is both low-impact and easy on the joints, pole walking is a great option for seniors. But what happens when motivation starts to wane? Here are some tips on how to stay motivated when pole walking:
1. Set some goals. Whether itโs increasing the amount of time you walk each day or adding an extra lap around the block, setting goals will help you stay focused and motivated.
2. Invite a friend. Walking with a buddy can make the time fly by and help you stay accountable.
3. Mix it up. If youโre starting to get bored with your usual route, mix things up by trying a new route or even walking backwards for a change!
4. Focus on the benefits.
How to Select to Right Nordic Walking Poles for You
Nordic walking is a low impact activity that is perfect for seniors. It is a great way to get some fresh air and exercise without putting too much strain on the body. When choosing a nordic walking pole, it is important to consider the following factors:
The length of the pole: The pole should be approximately 10 centimetres shorter than your height.
The weight of the pole: A lighter pole will be easier to carry and manoeuvre, while a heavier pole can provide more support.
The grip: Make sure the grip is comfortable and easy to hold onto. You may want to try out a few different poles before making a purchase.
With these factors in mind, you will be able to find the perfect nordic walking pole for your needs.
The Best Nordic Walking Poles for Seniors
There are many different brands of nordic walking poles, but not all of them are created equal. Here are the best nordic walking poles for seniors, based on quality, price, and features.
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$196.83Buy Now from AmazonUrban Polingโs Urban Poles 4Life are a pair of premium-quality Nordic walking sticks built for all-season fitness and engineered for performance and comfort.
ADJUSTABLE HEIGHT. Each 2-section collapsible pole may be adjusted to your height, suitable for heights of 4โ2โณ to 6โ2โณ (127 to 187 cm).
DURABLE & LIGHTWEIGHT. Made with high-grade aluminum, these lightweight, pink and silver poles are 1.38 lb. (.625 kg) per pair, ideal for a maximum user weight of 225 lb. (102 kg).
We earn a commission if you click this link and make a purchase at no additional cost to you.
12/11/2024 09:04 pm GMT -
$188.99Buy Now from Amazon
These collapsible walking sticks for hiking are crafted with strong aircraft-grade 7075 aluminum and each trekking poles weighs 5oz less than your average hiking poles.
The hiking sticks are retractable from 24 inches to 55 inches & are designed both short & tall Women, Men, Kids & Seniors!
12/11/2024 03:05 pm GMT -
$58.99Buy Now from Amazon
Whether walking on flat ground, uphill, or downhill, thefitlife walking poles can help you to establish and maintain a consistent rhythm, increase your average speed, rest your arms and get you further on the trail. Made of shock absorbent, high quality 100% carbon fibre, incredibly sturdy and durable so that they can reduce the compressive impact on knees, legs, ankles, and feet.
12/12/2024 07:05 am GMT -
$140.27Buy Now from Amazon
These Hiking Sticks are made for all heights. They are adjustable and easy to use. The shock-proof springs can reduce the pressure on the knees, hips, back, elbows and shoulders, making hiking more comfortable,
12/11/2024 09:04 pm GMT -
Buy Now from Amazon
Forest Pilot Trekking Polesโ tough beech wood can withstand pressure and impact better than Aluminum 7075 or Carbon fibre, supporting your heavier weight.
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$36.99Buy Now from Amazon
We use Aviation Aluminum to make the Strongest & Lightest Poles in the Outdoor Market
12/11/2024 09:05 pm GMT -
Buy Now from Amazon
Our hiking poles were designed with the beginner & experienced hiker in mind. They are affordable yet well made with many great features that everybody can appreciate.
Each pole can extend in length from Approx. 25.5โ up to 52โ, allowing the poles to be great for people of any height.
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Find a Pole Walking Group Near You
There are many nordic walking groups around the country that welcome new members of all ages and abilities. To find one near you, simply do a search online or ask your local recreation centre.
Here are some pole walking groups in Perth
Nordic Walking Fremantle – www.nordicwalkingfremantle.com.au
Pole Walking Group Armadale – www.perthhillsarmadale.com.au/polewalking-group
Pole Walking at Lake Monger – www.cambridge.wa.gov.au/Pole-Walking-at-Lake-Monger
Baldivis Pole Walking Group for Seniors Walking Group – keepactive.com.au
If you’re looking for a fun and easy way to get some exercise, why not try Nordic pole walking? It’s a great activity for seniors, as it’s low-impact and can be done at any pace.
Nordic pole walking is a great way to get outdoors, meet new people, and improve your overall health. So why not give it a try? You might just surprise yourself at how much you enjoy it.
Find more walking groups near you
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