ClapMove · clapmove.com
Exercise handout — move better, feel better.
Nordic Walking
Walk tall with a strapped pole in each hand. Plant each pole beside you, angled back, as the opposite foot steps forward, and push it back past your hip. You may feel your legs, back, shoulders and arms working and your breathing rise.
Stop if
Stop the exercise if this happens. Seek advice if it persists or you are unsure.
- Also stop if you notice
- Pain in your hips, knees, ankles, back, shoulders, elbows or wrists, or dizziness, chest discomfort or breathlessness that does not settle.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- strap or belt
Dosage
1
Sets
300 sec
Reps / Time
60 sec
Rest
controlled
Tempo
Step-by-Step Guide
Set up
- Put each hand through a pole strap so the strap sits around your wrist and hand, and hold each grip lightly.
- Stand tall with your gaze forward and let both poles angle back with their tips on the ground a little behind you.
Step 1 of 3
Left foot forward, right pole planted beside you, left arm back.
Step 2 of 3
Right foot forward, left pole planted beside you, right arm back.
Step 3 of 3
Left foot forward, right pole planted beside you, left arm back.
What you should feel
You may feel your legs, buttocks, back, shoulders and arms working, and your breathing and heart rate rising.
Breathing
- Breathe calmly and evenly in time with your steps; do not hold your breath.
Safety Information
This is a continuous walking exercise that also works the shoulders, elbows and wrists through the poles; if you have a hip, knee, ankle, back, shoulder, elbow or wrist problem, a balance problem, a heart or breathing condition, or have had recent surgery, ask a health professional before trying it. Start on flat, even ground at an easy pace, with poles and straps fitted to your hands. Stop if it hurts your hips, knees, ankles, back, shoulders, elbows or wrists, or if you feel dizzy, short of breath or unwell. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.