Exerstriding, also known as Nordic walking, is a form of fitness walking that uses poles to work the upper and lower body. It is easy to learn and suitable for all levels of fitness, including the elderly. The walking poles should be around 70% of the Exerstrider’s height and solid for better support.
Horseback riding is a form of fitness walking in which participants use poles to push themselves as they walk, thus working the upper body as well as the lower body. When practiced regularly, Exerstriding can help increase upper body strength and overall stamina, and it also burns more calories than regular walking. Because this way of walking is very easy and gentle, people of all levels can do it, even the elderly.
Physical exercise that includes poles is known as Nordic walking. Nordic walking has very ancient roots. Many members of competitive ski teams have been training in the offseason with poles since the 1960s and 1970s, and over time, casual athletes began to learn the concept as well. In 1985, Tom Rutlin coined the term “Exerstriding” and began promoting Nordic Walking to the world. His efforts have been successful, and numerous companies produce specially designed Nordic walking poles that are available in sporting goods stores.
Essentially, Exerstriding is like skiing, without the skis. It does not require coordination and ski skills, and it is very easy to learn. Nordic walkers often wear specially designed wrist straps, hold the poles lightly in their hands, and push off the front leg with the opposite arm as they walk. Over the course of the walk, thousands of easy repetitions will work your upper body.
The best way to illustrate Exerstriding is to engage in a short physical exercise. Assuming you’re sitting at a desk, make fists with your hands and place them on the desk directly in front of you with your thumbs up. Then gently push down on the desk, one fist at a time, alternating fists in a steady rhythm. As you do this, you should notice that various muscle groups in your upper body are working, and these same groups will be worked during an Exerstriding session.
The walking poles used in Exerstriding are important. Most people recommend that the poles be around 70% of the height of the Exterstrider’s body, and it is better to use solid poles, rather than telescopic ones, because solid poles will provide more support. Many companies also make spiked poles that are specifically designed for trails, off-road use, and streets.
For Exerstride, grab your walking poles and head out. Use the wrist strap to bring the poles to your hands at a comfortable angle and start with the poles behind you. Lead with the foot that is comfortable for you, bringing the pole in the opposite hand forward as you go. Do not bring the pole close to your feet: just bring it to the side. Then swing forward, pushing with the pole so that it ends up behind you. Repeat the process with the other foot and get a steady pace, like a skier. You may want to limit your walking for the first few times, as you will be working unfamiliar muscle groups.
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