What is Nordic Walking? A Beginner's Guide

Definition

Nordic walking involves walking with poles that resemble ski poles and hiking poles but are specifically designed for Nordic walking. It originated in Finland as a way for cross-country skiers to stay fit during the off-season.

Technique

With each stride, you swing a long straight arm forward, plant your pole on an angle behind you, and push down and back on the ledge or strap of the handle. This action propels the body forward. This continuous plant-push-propel action engages your core, arms, and shoulders, providing a full-body workout.

Benefits

Nordic walking offers a wide range of health benefits, including:

• improved cardiovascular fitness,

• enhanced upper body strength

• better posture

• reduced stress on hips, knees and back

• increased calorie burn compared to regular walking

Versatility

Nordic walking is incredibly versatile. You can do it almost anywhere – from city parks to hiking trails to urban streets. Plus, it's suitable for people of almost all ages and fitness levels.

Differences from Hiking (also known as trekking and tramping):

• Hiking involves walking in natural environments like forests or mountains. Nordic walking can be practised on a greater variety of surfaces, including pavement, sidewalks and dirt trails.

• Hikers typically keep their elbows bent and use their poles in any fashion that helps them to maintain stability and balance. Nordic walkers, walk with long straight arms, swinging up to a handshake position to propel themselves forward.

Differences from Regular Walking

• Regular walking engages the lower body muscles while the upper body remains relatively relaxed. Nordic walking engages both the upper and lower body, resulting in a more intense workout.

Getting Started

• To get moving you just need a pair of Nordic walking poles and comfortable walking shoes.

• Many parks and recreation centres and independent certified instructors offer Nordic walking classes. At a class or series of classes you’ll learn how to adjust your poles for your height, proper Nordic walking technique, and how to get the most from your workout.

• Without at least one lesson, the average person defaults to a hiking technique, which offers just assistance with balance and stability and none of the additional benefits of Nordic walking.

What Are the Health Benefits of Nordic Walking?

Nordic walking is a versatile & accessible activity that offers multiple health benefits for people of all ages & fitness levels. Here are 6 key advantages to adding Nordic walking poles to your next walk.

1. Increased cardiovascular fitness

   Nordic walking engages both the lower and upper body, providing a full-body workout that can improve heart health and circulation.

2. Enhanced muscular strength and endurance

   Proper Nordic walking technique engages the arms, shoulders, core, and legs leading to improved strength and endurance.

3. Improved posture

   Nordic walking improves posture by engaging the muscles between the shoulder blades, which are key in pulling the shoulders back and into proper alignment.

4. Decreased impact on joints

   Nordic walking poles help distribute the impact forces of walking—moving some of the forces away from the legs and into the poles —reducing stress on the knees, hips and back.

5. Increased calorie burn

   Because the upper body is involved in the activity, Nordic walking can burn considerably more calories than regular walking.

6. Improved mental health

   Being active in the out-of-doors—on your own, with a friend, or in a group, and especially in nature and with an elevated heartrate—helps to reduce stress and improve mood.

Test Drive #3: Yuka--My Favourite 2023 App

I spent a magical New Year’s Eve in Muskoka this year. Along with the usual holiday festivities, we played lots of games: Mexican Train, Wordle, Spelling Bee, Connections, and more.

Another game, new to me, emerged from a mobile app called Yuka. It unexpectedly became a big part of our fun and games.

Yuka is a free app that lets you better understand the nutritional value of a multitude of foods and cosmetics by simply scanning their barcodes.

What makes it unique is that a quick scan instantly ranks an item from zero to 100.

If this doesn’t sound interesting, trust me, it is!

“This bread gets an amazing Yuka score,” said my sister, as we were making lunch. The bread, a delicious but bland-looking white loaf from big-box store Walmart, not a health food or specialty store, scored a perfect 100. (Yuka then told us why it was so highly rated.)

Why it’s fun

The app doesn’t present any new nutritional information. Instead, it distills the info-heavy nutrional label down to one number out of a possible 100.

• 75-100 = excellent; 50-74 = good; 25-49 = mediocre; <25 = poor

It’s this score that makes it fun, and the scores can sometimes be surprising.

For example:

• Secret antiperspirant/deodorant: 6, but Speed Stick deodorant: 79

• Dempster Oats and Honey bread: 49, but Dempster 12-Grain bread: 69

• PC Blue Label Memories of Szechwan sauce: 72

• Canapé melba toast: 27

• PC peanuts-only peanut butter: 100

I’m not a tonic drinker, but I was surprised that it rated zero! Yuka reports that it contains “additives to avoid” and is “too caloric.”

I’ve discovered that chemical additives/food colouring are frequently the culprit responsible for an unexpected low ranking (including the melba toast and bread noted above).

Fruits and vegetables aren’t rated since they would all rate 100. Alcohol and items from small indepenent brands and some bigger private labels (e.g., Costco’s Kirkland brand) are also not rated.

Bonus Info

An extra I really appreciate: the Better Choices (three or four healthier name brand alternatives) the app offers for items that have lower scores.

The Yuka app was created in France in 2011 and introduced to Canada in 2020. It prides itself on being completely independent and objective regarding its ratings, analysis, and product recommendations.

Kudos to the creators!

What is Nordic Walking & How Does it Differ From Regular Walking & Hiking?

This is the Internet’s #1 most-asked question about Nordic walking!

Here is a quick comparison of Nordic walking, regular walking and hiking.

Nordic Walking (sometimes also called urban poling or pole walking):

Nordic walking with Nordic walking poles

Regular Walking

• Primary purpose: to improve or maintain overall physical and mental health

• Requires no special equipment

• Engages primarily the legs and glute muscles while the upper body is relatively relaxed

• Provides low to moderate cardiovascular benefits compared to Nordic walking

• Burns fewer calories compared to Nordic walking

Nordic Walking

• Primary purpose: to enjoy a fitness activity that engages the upper body muscles—including arms, shoulders, and core—and that provides a full-body workout

• Requires the use of specially-designed Nordic walking poles

• Incorporates a longer stride than regular walking, a rhythmic long-lever arm-swing motion, and a “plant, push, propel” poling technique; tips of the poles are planted behind the feet

• Provides increased cardiovascular benefits compared to regular walking

• Burns more calories compared to regular walking

• Improves posture

• Nordic walkers typically walk on relatively smooth terrain, trails and paths.

Hiking (sometimes also called trekking or tramping):

• Primary purpose: to enjoy the out-of-doors with increased stability and support, particularly on uneven terrain, and with less impact on the hips, back and knees

• Involves the use of specially-designed hiking poles

Hiking with hiking poles

• Incorporates a similar or shorter stride length than regular walking, a rhythmic bent-elbow arm swing motion; tips of the poles are generally planted in front of the body

• Engages primarily the lower body muscles, such as legs and glutes; engages the upper body when ascending and descending hills and on demanding terrain

• Hikers typically walk on surfaces that are relatively rugged, rocky, and uneven

Quiz time!:

Are the people in this image Nordic walking or hiking?

Is this person Nordic walking or hiking?

2023 Nordic Walking Season Wrap-Up

Another great year has come to a close. Congratulations Nordic walkers on your continued committment to your health and wellbeing! CLICK HERE for video.

Sea, Sand & Soul Fitness Getaway 2004…Sept. 6-11, 2024 -Earlybird registration opens January 24!

*** For more information on SS&S, go to this link! ***

(See updates added to the end of this post)

We know that many of you are anxious for information about our 3rd Annual Sea, Sand & Soul Fitness Getaway in PEI (Sept. 6-11, 2024). Thank you for your interest and support!

Love you to join us!

Nordic walk, cycle, practise yoga, explore, breathe the fresh sea air.

WHAT IS SEA, SAND & SOUL?

• SS&S is an incredible women-only opportunity to enjoy a variety of outdoor physical activities while taking in breathtaking landscapes, fresh salt air breezes, and PEI red sand.

• Immerse yourself in the beauty of PEI’s walking trails, cycling paths, seashore, and culture.

• Come on your own or with a friend or two. Either way, you’ll go home with a slew of new like-minded friends from across the country.

• When we’re not being active outdoors, we’re enjoying delicious healthy meals, singing around a campfire, exploring the nearby area, and learning from local experts.

• Unlike other similar retreats, which often offer just one yoga class and one hike per day, we carefully schedule the entire day to give you the most value for your money.

• Our goal is to create an experience that blends physical activity, laughs, learning, and relaxation.
  

THE DETAILS

• Our 2024 dates: September 6-11.

• We’ve booked several small cottages at the wonderful Shaw's Hotel once again!

• We love a good mix of activities: early morning walking on the beach (and swimming for the hardiest), outdoor yoga, Nordic walking, cycling and more.

• There’s always some post-dinner fun.

• Our guest speakers are entertaining and very interesting.

• The food is delicious!

• You’ll get good taste of Charlottetown and the local area (without too much van travel).

• No activities are mandatory. Think adult summer camp not bootcamp!

We hope you can join in!

Barb & Nina

Thanks for the Rave Reviews!

“This year was just as fun as last year! The weather, new activities, and new participants put a fresh take on everything. I’m looking forward to kayaking next year!”
Maureen, Ottawa

“These days have been rejuvenating and inspiring in so many ways. THANK YOU!” 
Heather, Toronto

“What a wonderful and warm opportunity! Thanks for all the personal attention.”
Joyce, Ottawa

“I made some great friends, the activities were fantastic, and some of us even had early morning swims in the sea!”
Janet, East York

“No words to describe what it has meant to me to meet you and join you all. Thank you so much! “
Linda, Charlottetown

“I had such a fantastic time in 2022 that I couldn’t wait to sign up for next year!
Corinne, Toronto

Did You Know?

• Check out our Facebook page. (You don't have to have your own FB page to visit our page.)

• And check here and here for images and details of past Getaways!

• For 2023 attendees, the Sea, Sand & Soul 2023 WhatsApp page is still active!

---

JANUARY 19, 2024 UPDATE

Hello everyone:

Here are the final Sea, Sand & Soul details you’ve been waiting for!

SCHEDULE OF EVENTS (as of January 21 & all subject to change):

WHEN AND HOW TO REGISTER:

Registration begins JANUARY 24 starting at 9am EST. A $500 deposit is required. (See big CLICK HERE TO REGISTER button near the bottom of this page.)
IMPORTANT NOTE: This year we have many more people on our “interested” list than we are able to accommodate. We will be giving returning participants first dibs on a spot and then begin accepting new people. Please be ready to register at 9:00am to avoid disappointment.

PRICE:

• SHARED room (two beds in a single room in a cottage) - $2,549 + HST

• SINGLE room (one bed in a single room in a cottage)- $2,849 + HST

• NO ACCOMMODATION (for PEI locals) - $1,550 + HST

• If you like, we will connect you with another participant for room sharing.

• Attending with one or more friends? We will gladly arrange to have you in the same cottage.

• (See How do you calculate the registration price? further down this page.)

PRICE INCLUDES:

• all fitness activities & outings, including daily Nordic walking & yoga, cycling, guided tours, guest speakers, etc.; loan of Nordic walking poles, yoga mats & bicycles (including water bottle, water bottle cage & helmet); all transportation (except airport transfers); professional instruction for Nordic walking, yoga, and cycling; welcome meet-and-greet party; evening activities, and more.

• 6 days/5 nights accommodation at Shaw’s Hotel with shared double occupancy (two beds) or single occupancy.

• 14 healthy meals at the hotel: 5 breakfasts, 4 lunches, 5 dinners (including a lobster supper)

• all hotel/dining room gratuities

PRICE DOES NOT INCLUDE:

• airfare/transportation to and from PEI

• transportation between Shaw’s Hotel and the airport (20-minute trip)

• medical and travel/trip cancellation insurance (strongly recommended)

• one restaurant lunch

• any alcoholic drinks at the hotel or elsewhere

• 15% PEI HST

FLIGHTS:

• If you are flying, please wait to book your flight until you hear from us!

FAQs:

1. How does this event differ from other fitness retreats?

   We’re not sure there are many similar events! (Please let us know if you know of any.) We find that most retreats: focus solely on yoga; focus on relaxing; offer a large amount of free time; offer just two or perhaps three physical activity sessions/yoga classes per day. Several yoga retreat schedules we've seen are very low-key and have "quiet time for refection" and "journaling" on their agendas as two of their daily four sessions! Some retreats require participants to contact the hotel to organize their own accommodation and meals.

   In comparison, at Sea, Sand & Soul we organize all your accommodation and meals (except one lunch) and offer a full day of activities. Our goal is more about energizing than relaxing; sessions of course aren’t mandatory, but we find people rarely skip a session (well maybe the extra-early morning swim in the Atlantic!…though many come to walk the beach instead). We don’t jampack the schedule or rush from session to session. But we want you to have a full experience, to learn new skills and new information, make new friends, and get a good feel for the province of PEI.

2. How do you calculate the registration price?
   Our goal has always been to offer as much as possible for as reasonable a price as possible. Despite this year’s very high rate of inflation (8.1%), (food prices in particular have skyrocketed), we have increased our pricing by just 6%/$150 per person to make our event as accessible as possible. Also note that, with one lunch exception, our event is now completely all-inclusive. (In our first year we had two fancy-ish dinners out and a theatre outing that were an additional cost.) If you research other fitness retreats we are confident you’ll find our pricing very competitive.

3. What if I have food allergies or sensitivities?
   No problem. The chef can easily accommodate for vegetarian and gluten free diets and allergies.

4. How do I get from the airport to the hotel?
   We will share everyone’s flight information so you can organize cab sharing. Or any cab driver will easily be able to take you to Shaw’s. We have a wonderful driver George, who has a van and small bus, who has assisted us with this in the past.

5. Should I bring my yoga mat, bike helmet, Nordic walking poles, etc.? No, we supply all fitness equipment for all activities.

6. Will there be time for reading and relaxing?
   Yes! For example, the hour before dinner is quiet time. No activity is mandatory. We aim for an active but relaxed pace.

7. Do most people come on their own or with a friend?
   About 50/50. Each year’s group has been super friendly, and we have all gone home with new friends.

8. What’s the age range of participants?
   50ish to 70ish. We typically have a couple of participants over 70, and they tend to be fitter than than the average 70+ woman. Check here to be sure this retreat is a good fit for you.

9. What should I pack? We’ll send packing suggestions closer to the event. (Mostly a variety of casual clothes for all types of early fall weather.)

Questions? Contact us at SeaSandSoulGetaway@gmail.com
or call Barb at 416-543-2606 or Nina at 613-290-4285.

“These days have been rejuvenating and inspiring in so many ways. THANK YOU! “
Heather

“There's nothing more enjoyable and relaxing than a trip like this. You take care of everything and let us just go with the flow. Wonderful! Your resourcefulness is legendary!”
Corinne

“What a fabulous crew! Merci!”
Isabelle

“I so enjoyed our time with you and the others. The entire group that you two assembled was awesome!”
Jackie

April 6, 2024 Update

Hello everyone:

We continue to be busy planning and organizing with our PEI contacts and getting more excited as September creeps a little bit closer each day.

FYI we are over half-full with participants at this point. As usual, people are mostly from the Ottawa and Toronto areas (where Nina and Barb are based) with a sprinkling of women from other provinces.

We are beginning to think about our first Zoom call with the group, which will happen sometime in late April or early May. On these calls we all get to introduce ourselves, Nina and Barb talk about what to expect and what clothes to bringe, and we answer lots of questions.

Because we’ll be in PEI a little earlier in September this year than in previous years, we’re discovering a few new options that are available to us…locations, businesses, entertainment, etc…. and we are exploring these for our programming.

If you’re thinking of joining but have questions that need answering, please don’t hesitate to contact us by email, text or phone.

Barb
416-543-2606
bgormley@rogers.com

Nina
613-290-4285
seasandsoulgetaway@gmail.com

Try the “Paper Clip Strategy” to Create Good Habits

My personal training clients know I’m a big fan of the checkmark.

Complete an exercise and then proudly check it off.

“I want to see lots of checkmarks on your workout sheet at our next session,” I say. “The messier the page the better!”

A well-worn sheet with a few sweat stains, along with notes and questions jotted in the margins tells me there’s been lots of action (and therefore progress) between our sessions.

Writer James Clear, author of the bestseller Atomic Habits, is also a fan of employing visual cues to help create habits.

But instead of the checkmark, he favours the paperclip.

Ten things to do today? He says to place 10 paperclips on your desk and then move them one at a time into a cup as you complete each task. I love this!

Click here to read more about using the simple paperclip to create and maintain a new habit.

Movement Changes Your Mood

“Here’s a simple rule: Never ever ever let your mood dictate what you do. Take action first because movement changes your mood.”

Mel Robbins

Move More & Zoom Less to Fight Dementia, Says Research

We all know that moving our bodies is one of the best things we can do for our mind, body and soul.

New research, reported here in the Washington Post, shows its importance in helping to ward off dementia.

How much time do you spend being sedentary?

Take a minute to add up your typical daily minutes and hours spent sitting.

You might be surprised how quickly the hours add up if you…

• commute to work

• sit for three meals a day

• have a desk job

• chauffeur children to lessons or games

• sit to watch those lessons or games

• watch television or scroll on your phone in the evening to relax

• read a book or check in to social media in bed at night

According to the research, the risk for dementia increases for those sitting for 10 or more hours per day.

The solution?

First and obviously, try to decrease your sitting time.

If this is challenging, do your best to break up your sedentary time with movement. For example…

• stand and/or stroll when you’re on the phone

• take walking meetings instead of seated meetings

• pick up take-out meals instead of opting for delivery

• track your steps with a step counting app to make you more conscious of staying on your feet

More Fun Than Ever! Sea, Sand & Soul Fitness Getaway 2023

Our second annual Sea, Sand & Soul Fitness Getaway was a resounding success! Not even brisk winds and pelting rain from nearby Hurricane Lee could stop us from having an amazing PEI experience!

• One day we Nordic walked a 40-minute loop from our home base, the fabulous Shaw’s Hotel, to the beautiful red sands of the Atlantic and then back.
  
  Fortunately, in our pre-trip WhatsApp chats, we had talked about bringing dollar store ponchos. Most of us arrived with one version or another, and they kept us somewhat dry on the rainier days. We have many amusing shots of ponchos blowing in all directions.

• Our first yoga and fitness classes took place mostly indoors in the bright south-facing dining room. Then as the weather cleared we moved our activity sessions to the beach and to Shaw’s beautiful property.

• Some of us welcomed each day with a sunrise-ish swim in the Atlantic, or a beach walk and stretch. Others enjoyed the luxury of a sleep-in.

• Our cycling day was gloriously sunny with a bright blue sky and a few wispy clouds. We cycled eastward hugging the Atlantic coastline and had a delicious lunch at Fin Folk restaurant in Old Tracadie Harbour. Then we headed home on an inland route taking in some more glorious scenery.

• In the after-dinner hours, we sang camp songs around the campfire and Leonard Cohen’s Hallelujah around the piano. Another night we enjoyed a simple moonlight stroll. On the evening of our exhilarating cycling adventure, we all went straight to bed!

• What else? The cottages were perfect, Robbie, Jeannie and Easton at Shaw’s were welcoming, helpful and gracious, and the food was outstanding.

My Ottawa colleague and brilliant business partner for the event, Nina LePage, who has cottaged on PEI for over three decades, was a wealth of local knowledge. Her Island contacts and quick thinking were key in allowing us to pivot over and over again as the weather seemed to surprise us each day and sometimes even hourly.

But our participants, who came from four provinces, were the absolute stars of the event! Friendly, kind, talented, flexible and fun. They smiled and laughed each and every day, even when the power went out!

Now that we’re all home, I find that the positive energy and happy times are still flowing within me. This message below arrived in my inbox today and tells me that I’m not alone in feeling this way:

“Thank you for a retreat of wonderful women, energy, inspiration and regeneration. I feel as though I'm still in the afterglow of the warmth and joy that we experienced in the past five days together. It was definitely magical!”

How Do You View the World?

If a dental hygienist friend of mine meets you for the first time, she will automatically notice your teeth.

Another friend, who’s in the jewelry business, will quickly and unconsciously assess your rings and watch.

Me? As a fitness professional, I can’t help but check out your posture.

It seems that we all make assumptions about people through our own unique lens on life.

• My eyes will automatically check your posture. If you have good posture I‘ll guess that you’re likely an exerciser.
  
  You know to lift your navel up and in, just a bit, all day. You’ve learned from your fitness professional or physiotherapist that this simple action automatically lifts your chest, eases your shoulders down and back, and helps to pull your head back in alignment with your spine. (FYI, this simple lift-the-navel move isn’t a tiring exercise, it’s just a habit.)
  

• And once I’ve noticed your posture I’ll likely look down to your shoes.

  If you’re wearing shoes—running shoes or dress shoes—with heels that aren’t worn down, I’ll know you understand that heels that are worn down are past their “best-before” date. Sore knees, hips or back? Balance issues? Check your shoes.
  
  A fresh pair of shoes can immediately help solve all kinds of aches and pains or at least provide more cushioning and comfort when walking.

The Power of Stairs

When my then-88-year-old mom moved from our family home—a large two-story with 16 stairs up to the bedrooms and 16 down to the laundry room—to a lovely one-floor apartment, she soon lost the ability to climb stairs. And then stepping up or down a standard curb became challenging.

It’s not surprising. We’ve all heard the phrase “use it or lose it.”

I’m repeatedly seeing this seniors’ trend of moving to one-floor living demonstrate just how easy it is for the body to lose muscle strength and basic movement patterns.

If or when you choose to move to stair-free living, I suggest you take time to assess and then adapt your new level of activity.

Here are a few suggestions:

• Find a way to regularly include stairs. For example, on a daily walk head for a long-ish staircase in the neighbourhood. Then climb both up and down since each of these is a separate skill.

  Or, like my mother, take a super-simple and very effective approach to regaining (or maintaining) your leg strength: find a staircase (an apartment/condo stairwell works well), and step up and down a single step several times. Hold on for stability, and do an equal number leading with each foot.

• While you’re at it, here’s one more quick and easy exercise to do every morning at the breakfast table. When you’re finished your meal, stand up then sit down, and repeat this 3-8 times.

Interested in a future with an independent lifestyle? The continued ability to climb stairs and to stand up from a chair (and toilet) with confidence will help get you there.

Happy 95th birthday Mom! Congratulations on your outstanding health and fitness and your always-cheerful-and-optimistic outlook on life!

UPDATE — August 1, 2023
Here’s a link to an interesting video from a physiotherapist. He references the trend to one-floor living and its link to weak legs; he and his colleagues call it the “bungalow legs” syndrome.

Active Living with Arthritis: Urban Poling to the Rescue!

“Walking with the poles is easier on my knees than the fast walking I was doing on a treadmill,” says Rosen.

(By Barb Gormley. Originally published in CARP magazine)

There’s nothing that kills fun faster than an achy hip or a wonky knee.

Luckily, you can now enjoy an active lifestyle without stressing your joints. Urban poling—the contemporary version of classic European Nordic walking­—has you covered.

The urban poling workout—which uses two ergonomic walking poles to propel you forward—exercises your entire body combining the simplicity of walking with the multiple health and fitness benefits of cross-country skiing.

““Walking with the poles is easier on my knees than the fast walking I was doing on a treadmill,” says Rosen.”

“My knees usually throb and swell when I exercise,” says Linda Rosen, a 62-year-old research consultant from Calgary. Decades of mountaineering with a heavy backpack, combined with a series of sports injuries and painful osteoarthritis, had taken a toll on her knees when she discovered the urban poling workout.

“Walking with the poles is easier on my knees than the fast walking I was doing on a treadmill,” says Rosen.

Health professionals across the country couldn’t agree more.

Physiotherapists, occupational therapists and physicians frequently utilize urban poling as a joint protection strategy for clients with arthritis in their hips and knees and for those who are rehabilitating from hip and knee replacements.

“We recommend urban poling to take the load off their joints,” says Wendy Watson, a physiotherapist educator who works with osteoarthritis clients at Vancouver Coastal Health. “We also like the poles because they activate the core and upper body muscles that make people stand straighter and with better posture. And for people with arthritis in their fingers, the handles on the urban poling style of Nordic walking poles are bigger in circumference so it’s easy to grip them.”

Perhaps most importantly, Watson finds that the walking poles allow her clients to walk further and with less pain. And staying active is important when you have arthritis.

“Regular physical activity helps people with arthritis control their weight, helps maintain the range of motion of their joints, and strengthens the muscles that support joints,” says occupational therapist Mandy Shintani. “Without regular exercise, arthritic joints become progressively stiffer, muscles become weaker and body weight begins to creep up.”

For people who typically walk with a cane—which can cause people to hunch forward and to one side—both Watson and Shintani recommend walking poles while walking for exercise.

And for people with severe balance and stability issues, walking poles with large bell-shaped tips —such as the Urban Poling Activator poles — provide even more stability and security.

Watson finds that people are usually more open to using walking poles than a cane. “They feel they’ll look old or disabled with a cane,” she says. “But the poles look sporty, and people associate them with health and fitness.”

Urban Poling is the Best Medicine

(By Barb Gormley. Originally published in CARP magazine)

If you’re living with a chronic health condition—or simply want to feel more vibrant—Nordic walking, also known as urban poling, can be a powerful tonic. The rhythmic swinging of Nordic walking poles activates your arms and core muscles turning a humdrum stroll into a full-body workout.

The technique is relatively easy to master: lengthen your stride slightly, swing your arms from the shoulders (not the elbows), and press down and back on the base of the poles’ handles. Et voila! Feel every muscle instantly engaged, your body energized, and your spirits lifted.

“Our sales are spiking because people are looking for alternatives to exercising at fitness clubs, recreation centres and pools because of COVID-19,” says Mandy Shintani, co-director of Urban Poling Inc., a Vancouver walking pole manufacturer and distributor. “Nordic walking is an ideal exercise for the times because it’s an outdoor fitness activity that is low cost and really enjoyable.”

Don’t be fooled by flimsy imitations from big box stores or confuse Nordic walking poles with hiking poles, she adds. Only good quality Nordic walking poles will give you all the health benefits and be hard wearing.

Almost every day Urban Poling hears how its poles have changed their customers’ lives. Here are three of those stories:

Balance, Confidence, Stamina

The steady patter of her feet and Nordic walking poles hitting the ground are happy sounds for Toronto retiree Merrilee Wilson. Her outings with her poles at a local park have become what she calls a “bright light” in her day.

“The poles give me the balance assistance I need while improving my posture and upper body strength,” says Merrilee, who is managing multiple injuries from a catastrophic car accident and usually travels via scooter.

She got her Nordic walking start in a six-week beginners program taking her first tentative steps with the Urban Poling ACTIVATOR poles, which provide maximum stability. She graduated to Nordic walking poles once her strength and balance improved.

“My instructor was a wonderful motivator and extremely patient,” says Merrilee. “I now walk for 20 minutes with my poles, a monumental achievement. I hope to show my appreciation one day by paying it forward to another beginner.”

Weight Loss, Friendship, Joy

“In 1998 I was diagnosed with clinical depression, and then I lost my husband after a long struggle with cancer,” says Carol Smith, who lives in Saskatoon. “Before I knew it, I was 100 pounds overweight.”

When a physiotherapist friend suggested she try Nordic walking, she was afraid it would be too painful for her overburdened joints. Instead, she loved it immediately.

“The poles take a tremendous amount of pressure off my knees,” she says. “I started poling regularly, moving from 20-minute to 60-minute walks, and I joined a weight loss group. Instead of socializing over food, I scheduled Nordic walking sessions with my friends.”

Today Carol has shed the 100 pounds and her knees are pain-free. “But best of all, I experience regular post-workout endorphin highs that help manage my depression and carry me through my day.”

Posture, Strength, Endurance

If you have arthritis or the simple aches and pains that can come with age, keep your body moving, says Fran Betts, a retired healthcare worker and older adults fitness instructor who lives in Wallaceburg, Ontario.

“Twenty years ago I began dealing with the beginnings of arthritis in both of my feet,” says Fran. “Simple walking was becoming too painful until I tried Nordic walking.”

To her amazement she found that the poles allowed her to offload body weight into her upper body, and she could walk for longer periods with much less discomfort. She gradually increased her walking distance each week. Eventually she even felt good enough to Nordic walk in a 10 KM fundraiser.

“As I’ve become better at the technique, I’ve noticed improvements in my posture and in my entire body’s strength,” she says. “The best news is that I’ve been able to get back to walking the local trails with my husband and dog, something I thought I might never do again.”

For information on purchasing Urban Poling poles and products, including The Urban Poling Ultimate Guide to Nordic Walking, and to view video of Nordic walking in action, CLICK HERE.

Nordic Walking/Urban Poling in Action (video)

Cycle through this checklist as you Nordic walk: long strides, big long arm swings (handshake position to thumbs to thighs), ribcage lifted & eyes up!

Fit to Travel

My financial planner regularly reminds me that our sixties are the optimal years for travel. It’s the decade when we’re most likely to have both good health and the time, he says.

Keeping this in mind, and to assure him that I’ve been listening attentively all these years, I’ve just returned from a trip of a lifetime to Vietnam and Cambodia.

Our group of 16, many of us friends and acquaintances, cycled for 14 days from Saigon in the south northward to Hanoi.

Along the way we also travelled by overnight train, overnight boat, and coach. Otherwise we were on our bikes pedaling as a tight peloton through crowded big-city roundabouts, gasping our way up and over the Hai Van Pass, returning waves to schoolchildren in small villages, and once even wheeling along an elevated dike in a beautiful aromatic rice paddy.

We also explored jaw-dropping temples built as early as the ninth century, interacted with extremely friendly locals everywhere, swam or snorkelled daily to help manage the 35- to 40-degree heat, and spent much time bowing, bowing and bowing some more (both Vietnam and Cambodia are very formal this way).

Are you contemplating a travel adventure yourself, close to home or perhaps on the other side of the globe?

As part of your planning and preparation process, I encourage you to incorporate a regular exercise routine; Nordic walk, walk, cycle or run; stretch, lift, and push.

Even just a moderate amount of pre-holiday training will reward you with the strength and stamina to help you make the most of each precious vacation day.

Sea, Sand & Soul Fitness Retreat Returns! (Sept. 15-20, 2023)

(Updates are added to the end of this post)

Last year, 25 women from across the country met in Charlottetown, PEI, for four days of fun and fitness. We Nordic walked and cycled by the sea, ate delicious Island fare, and made lots of new friends. You can read all about it here and watch a slideshow here.)

Due to popular demand, my colleague Nina LePage and I will be offering our PEI Fitness Retreat once again this September 15-20!

We all thoroughly enjoyed last year's event, but our goal is to make the 2023 event even better.

While details are not yet confirmed, here is what we are considering at this early date (much based on feedback from last year's participants):

• We'll be back at the beautiful Shaw's Hotel in Brackley Beach. It is steadily recovering from the hurricane that devasted the island shortly after we departed last year. We are very happy to be supporting Shaw’s again this year.

• We have reserved several cottages and deluxe hotel rooms with a goal to have everyone in the best accommodations available.

• We’re adding an extra day this year, so we’ll have almost five full days of programming.

• We’ll enjoy more of what the hotel has to offer: a lobster dinner, its award-winning seafood chowder, a picnic outing, etc.

• We'll start each day with early morning yoga!

• We'll have more getting-to-know you evenings and ocean swims (for the bravest of the bunch).

• There will be more local guest speakers giving short 30-minute talks at lunches.

• We are planning on cycling outings again but on new bikes and to new locations (all of Shaw’s bikes were lost in the hurricane).

• Optional events might include visits to the Mysa Nordic Spa, a local cèilidh, and/or Charlottetown’s Confederation Centre to see Anne of Green Gables.

• And, of course, there will daily Nordic walking!

NOTE:
We encourage you to register ASAP as we have an extensive list of people interested!

If you are interested in possibly joining us for this year’s event (and have not already contacted us), please let us know here (with a quick message) and we will keep you posted on details as they become available!

Questions? Contact us at SeaSandSoulGetaway@gmail.com
or call Barb at 416-543-2606 or Nina at 613-290-4285.

Your hosts and fitness leaders:

Barb Gormley is director of education for Urban Poling Inc., a personal trainer & group exercise instructor.  She is the author of The Urban Poling Ultimate Guide to Nordic Walking, The Urban Poling Ultimate Guide to Nordic Walking For Instructors & teaches a popular Zoom Cardio, Weights & Poles exercise class.

Nina LePage is a longtime personal trainer, a group exercise instructor, & master trainer for Urban Poling Inc. She is a Hatha Yoga teacher, holistic nutrition educator & Heart Wise fitness instructor. She teaches on Zoom, at local community centres, senior centres & at Ottawa’s Rideau Sports Club.

“Barb & Nina, I want to thank you both for organizing such an amazing trip & experience! I absolutely loved it! 5 out of 5 stars!”

Sandy Fusaro
Ottawa

MARCH 10 UPDATE

Hello everyone:

We are in the last steps of finalizing our itinerary and pricing for our event. 

In the meantime, here's the latest info we have to share:

1. To meet the availability of some of our Island suppliers and experts, our new date has been shifted slightly and is now September 15-20. We have our fingers crossed that this new timeframe will work for everyone.

2. PRICE : TBA (keep paging down for Updates with prices!)

   PRICE INCLUDES:
   1.) all fitness activities & outings including: Nordic walking, yoga, kayaking, cycling.; loan of Nordic walking poles, yoga mats, kayaks & bicycles (including water bottle, water bottle cage & helmet); professional instruction for Nordic walking, yoga, kayaking, birding & nature photography, etc.; guest speakers; transportation for visit to Charlottetown and for Charlottetown historical walking tour; post-dinner activities.

   2.) 6 days/5 nights accommodation at Shaw’s Hotel with shared double occupancy/two beds. For single room, add $TBA.

   3,) 14 healthy meals at the inn: 5 breakfasts, 4 lunches, 5 dinners (all dietary needs can be met)

   PRICE DOES NOT INCLUDE:

   1.) airfare/transportation to and from PEI

   2.) transportation between the inn & airport (20-minute trip)

   3.) medical & trip cancellation insurance (both highly recommended)

   4.) lunch at Fin Folk restaurant

   6.) any alcoholic drinks

   7.) related taxes

   TENTATIVE SCHEDULE (updated August 21):

JUNE 2 UPDATE

Hello everyone:

Here’s the final information you’ve been waiting for!

Registration Day will be this Monday, June 5. We will begin accepting Registration Forms and your $500 deposit at 9:00am.

Here are the latest details:

PRICE:

• $2,099 - based on Double Occupancy (2 beds in a cottage or the hotel)

• Single Occupancy (one bed in one room in a cottage or the hotel): add $300

• If you like, we will connect you with another participant for sharing.

• Are you attending with one or more friends? Let us know, and we will arrange to have you in the same cottage.

PRICE INCLUDES:

• all fitness activities & outings, including daily Nordic walking & yoga, kayaking, cycling, etc.; loan of Nordic walking poles, yoga mats, kayaks & bicycles (including water bottle, water bottle cage & helmet); professional instruction for Nordic walking, yoga, birding & nature photography.

• 6 days/5 nights accommodation (at Shaw’s Hotel) with shared double occupancy (two beds) or single occupancy ($300 extra).

• 15% hotel gratuity

• 14 healthy meals at the hotel: 5 breakfasts, 4 lunches, 5 dinners

PRICE DOES NOT INCLUDE:

• airfare/transportation to and from PEI

• transportation between Shaw’s Hotel and the airport (20-minute trip)

• medical and trip cancellation insurance (both highly recommended)

• one restaurant lunch

• any alcoholic drinks

• 15% HST (PEI)

NOTE:

• We encourage you to register ASAP as we have an extensive list of people interested!

• Please wait to book your flight until you hear from us.

FAQs:

1. What if I have food allergies or food sensitivities? No problem. The chef is very accommodating.

2. How do I get from the airport to the hotel? Any cab driver at the Charlottetown airport will know Shaw’s Hotel. We will share everyone’s flight information so you can organize cab sharing. We also have a wonderful driver with a small bus who we may be able to make arrangements with once we have everyone’s flight information.

3. Should I bring my yoga mat, bike helmet, Nordic walking poles, etc.? No, we will be supplying all equipment for all activities.

4. Will there be any time for reading or relaxing? Yes! For example, the hour before dinner will be quiet time. None of the activities are mandatory, so sleep in or skip an activity if that’s best for you. We’re aiming for an active but relaxed pace.
   When we cycle to FinFolk restaurant there will be beach/swim/relaxation time. Too relaxed or too tired to cycle home? We may be able to arrange to pick up you and your bike.

5. Do most people come on their own or with a friend? About 50/50. Last year’s group was super friendly, and we all went home with new friends. We had one mother and daughter team!

6. What should I pack? We’ll send packing suggestions closer to the date. (Mostly a variety of casual clothes for all types of weather.)

Questions? Contact us at SeaSandSoulGetaway@gmail.com
or call Barb at 416-543-2606 (Toronto) or Nina at 613-290-4285 (Ottawa).

“I can’t say enough about how much I have enjoyed this retreat. Highlights have been yoga in the sunshine, cycling by 10 herons, swimming in the ocean first thing in the morning, and eating delicious seafood…but most of all laughing and having great conversations!”

Mandy Shintani
Vancouver

A Chat with Cari (video)

Australian personal development professional Cari Havican and I talk about the importance of fitness as we age (approx. 15 min.). NOTE: If you have trouble accessing the video here, go to Facebook and search for "Cari Havican" "Barb Gormley".

Recovering from Breast Cancer with Nordic Walking

When Susan Bjork joined the Living Well With Cancer Nordic walking program at York Hospital in Wells, Maine, at the suggestion of her oncologist, she had no idea she would discover her all-time favourite physical activity. ClICK HERE for this story I wrote for Living Beyond Breast Cancer.

New Year's Resolutions Worth Keeping

If you’re keen to start the New Year with a focus on self-improvement, here are some suggestions:

• get stronger

• improve your posture

• spend more time in nature

• learn and master a new skill

• make new friends

• explore your town or city

• improve your balance

• boost your self-esteem & confidence

Hey, have you heard about Nordic walking?

If you live in Toronto, please join my happy group of Nordic walkers by registering for a session of my Nordic walking classes.

What a year you could have—accomplishing this entire list of goals with just one good decision!