If you’re over 60 and seeking a gentle exercise that still boosts heart health, builds strength, and supports independence, there is one activity that physiotherapists like Sandra Al Ali recommend—and it is not swimming, cycling, or walking. This full-body workout combines stability, effective calorie burn, and opportunities for social engagement in a way that few other exercises can match.
We’re talking about Nordic pole walking, a low-impact activity that uses specially designed poles and is proven to improve mobility, reduce the risk of falls, and even aid recovery after neurological events such as strokes. Experts agree that this exercise is ideal for retirees because it engages multiple muscle groups while offering physical and mental benefits.
Why Nordic pole walking works for seniors
Nordic pole walking involves using lightweight poles to engage your arms, core, and legs simultaneously. Unlike standard hiking poles, these are engineered to propel you forward, transforming a casual stroll into a full-body workout. Here is how it helps older adults stay active and independent:
- Boosts stability and prevents falls: The poles act as extensions of your arms, widening your base of support. This increased contact with the ground improves balance, enhances confidence, and reduces risk.
- Protects joints: By distributing effort across both your upper and lower body, the poles help absorb impact that would otherwise strain knees, hips, and ankles. This makes the exercise gentler than walking alone, a great benefit for those with arthritis or joint pain.
- Strengthens bones: Its moderate weight-bearing nature helps maintain bone density and lowers the risk of osteoporosis. Consistent practice can counteract age-related bone loss without the high-impact stress associated with other forms of exercise.
- Enhances posture and coordination: The rhythmic, synchronized motion encourages an upright stance, counteracting the hunched posture common with aging. Coordinating pole pushes with your steps also sharpens motor skills that can diminish over time.
- Burns more calories than regular walking: Studies indicate that it can burn up to 67% more calories than standard walking without increasing the perceived exertion significantly.
- Supports heart and lung health: The strong engagement of muscles elevates your heart rate more efficiently than regular walking, which, over time, improves cardiovascular fitness. This makes it a safe and effective way to build endurance, especially when high-intensity workouts aren’t feasible.
- Encourages social connection: Many seniors join group classes or walking clubs to combine exercise with friendly conversation. This social interaction improves mental health and increases motivation to remain active.
How to get started with this exercise
Nordic pole walking is an excellent exercise for keeping physically active and also a means to maintain independence and nurture social ties as you age. To start this beneficial routine, consult your physiotherapist or doctor to ensure it is safe for you. Once cleared, find a set of poles—these are typically shorter than trekking poles and come with ergonomic grips, with rubber tips for pavement or metal spikes for trails.
Next, focus on learning proper technique by attending sessions at rehabilitation centers or community senior groups, and begin with short walks of 10 to 15 minutes on flat ground while synchronizing your arm and leg movements. Gradually increase your duration and intensity, and let Nordic pole walking become a natural part of your journey to enhanced mobility, strength, and health.