Nordic Walking PDX

Nordic Walking; Take Your Walking in to 4-Wheel Drive

Nordic Walking is suitable for healthy and athletic individuals, older adults and individuals with medical and orthopedic problems.

When we use Nordic Walking poles we use over 90% of our body muscles. In addition to using lower body muscles; Nordic Walking incorporates chest and back muscles, triceps, biceps, shoulder, abdominals, and those muscles supporting the spine. Nordic Walking has been proven to deliver fitness and therapeutic benefits for various health issues, and can be an effective tool in cardiovascular, orthopedic and cancer rehab. Nordic Walking is a wonderful choice when running is no longer an option or when you need to take a break from running and still want to get a great workout.

What is Nordic Walking?

Nordic Walking started in Finland in the early 20th century as a summer training exercise for cross country skiers. A Finnish company, in cooperation with athletes and sports medicine experts, invented a new wrist strap system to make the Nordic Walking technique possible.

Calendar 2017 Nordic Walking Clinics, outdoor classes and group activities.
Email us to place your name on the list and request to be notified when a NW POP UP CLINIC IS SCHEDULED

How You Can Benefit From Nordic Walking:

Nordic walking provides a fitness training choice that works both the body and the brain when correct techniques are learned and used. Nordic walking is a time-efficient, low-stress, total body workout. Cross-Country skiing has been recognized as being one of the most effective workouts for burning calories and building cardio-vascular fitness combined with reduced stress on your joints. Compared to regular walking, Nordic Walking involves applying force to the poles with each stride and has been estimated as producing up to a 46% increase in energy consumption (boosting fat loss), compared to walking without poles.

  • Aerobic endurance and muscle endurance for both upper and lower body muscles, promoting both weight loss and weight management
  • Nordic Walking is a weight bearing activity that helps support bone density
  • Boosts brain function (repetitive movement helps neuroplasticity)
  • Promotes good posture and proper walking technique
  • Promotes healthy blood pressure, improved cholesterol, circulation, cardiovascular health

Nordic Walking is Suitable for:

  • Healthy and athletic individuals of all ages
  • Older adults who enjoy the challenge of moderate to intense fitness walking
  • Individuals with orthopedic problems such as back, hip, knee, ankle, and feet. By applying force to the poles with each stride you spread your weight out helping to lessen the load with which we hit the ground by 26% – a relief when you suffer from joint pain. For those with hand arthritis pain the straps attached to the wrist take off stress to the hand and provides a more comfortable walking experience.
  • Individuals with medical conditions in particular diabetes, Multiple Sclerosis (MS), Fibromyalgia, Parkinson’s, peripheral neuropathy, arthritis, joint replacements, osteoporosis and osteopenia, heart disease, stroke, cancer, breast cancer and lymphedema, obesity, pain while walking, and starting to experience balance and mobility problems.

Specific to people with cancer, research has shown that pole walking may be beneficial for muscular shoulder function in breast cancer survivors. Nordic walking may improve upper arm and shoulder strength and is considered a safe form of physical activity for women with breast cancer- related lymphedema in the arm. 

  • The specific Nordic Walking “grip and go” technique; a contracting and relaxing of the grip while swaying the arms activates the muscle pump of the forearm and shoulder muscles.

  • The constant contracting and relaxing of the muscles of arms contribute to lymph drainage from the arm.

  • The consistent arm swing movement of the shoulder joint helps to keep surgery and/or radiation scars supple.

Learn Nordic Walking

We offer small group and one-on-one private training in Nordic Walking and can also be incorporated into our client’s personal training sessions. Private and small group training and clinics are possible are offered Nordic Walking (up to 8 participants). Dates will be posted on line our website when available or contact us for more information. Nordic Walking clinics include learning the technique of Nordic Walking, using the poles for agility and balance drills, and muscle strengthening exercises.

About the Nordic Walking Pole:

Nordic walking poles are much shorter than those recommended for cross-country skiing. Nordic walking poles come in telescoping two or three piece twist-locking versions of adjustable length and in non-adjustable one-piece shaft versions, available in varying lengths. One piece poles are generally stronger and lighter, but must be matched to the user. Telescoping poles are ‘one-size fits all’, and are more transportable.

Nordic walking poles feature a range of grips and wrist-straps. The poles come with removable rubber tips for use on hard surfaces (example: asphalt roads) and hardened metal tips for trails, the beach, snow and ice. Most poles are made from lightweight aluminum, carbon fiber, or composite materials.

Nordic Walking Technique:

The rhythm of the arms, legs and body are similar to those used in normal or vigorous walking. The range of your arm movement regulates the length of your stride. Restricted or limited arm movements results in restricted pelvic motion and limited stride length. The longer the pole thrust, the longer the stride and the more powerful the swing of the pelvis and upper torso. This is why Nordic Walking is suitable for everybody from individuals with medical problems to the highly fit and athletic. Nordic Pole Walking can be performed without the skis and the snow, anytime; all year round, in any climate and on any surface!

American Nordic Walking Association (ANWA)

International Nordic Walking Federation (INWA)