Prep for the Holidays: How You Can Stay Active with Less Pain
Stay active and pain-free this holiday season with Nordic walking—a simple way to build strength, reduce pain, and improve balance.
The holidays are an exciting time, but they also bring added demands that can take a toll on your body. If you’re looking for a way to stay active, ease joint pain, and boost your energy and stamina this season, Nordic walking with poles could be the perfect addition to your routine. This activity has been growing in popularity across the United States for its powerful mental and physical benefits, especially among seniors.
Let’s explore Nordic walking, why it’s beneficial, and how you can start doing it to strengthen your body and make holiday preparations and traveling easier.
What is Nordic Walking? A Short History
Nordic walking originated in Finland as a form of off-season training for cross-country skiers. Over time, it evolved into a fitness activity in its own right, combining walking with the use of specially designed poles. Today, it’s recognized for its ability to work the entire body and is widely recommended for people looking to enhance both physical fitness and mental well-being.
Nordic walking is taking off in the U.S. as more people discover its benefits for muscle strength, cardiovascular health, and overall mobility. For seniors, it’s an accessible, low-impact exercise that can help with pain management, balance, and even neurological health.
Benefits of Nordic Walking for Seniors
Nordic walking offers numerous advantages that support both body and mind, making it an ideal wellness practice for the holiday season and beyond.
1. Full-Body Exercise with Low Impact
With Nordic walking, you’re engaging your upper and lower body simultaneously, helping to build strength and stability in the arms, shoulders, core, and legs without putting strain on your joints.
Why it helps: Using poles reduces the impact on your knees, hips, and ankles, making it easier to stay active without discomfort.
2. Improved Balance and Stability
The poles provide added support, which can improve balance and reduce the risk of falls. By engaging your core and stabilizing muscles, Nordic walking enhances your ability to navigate uneven surfaces or crowded spaces—a great advantage during busy holiday outings.
3. Mental Health Benefits
Walking with Nordic poles isn’t just great for your body—it’s also excellent for your mind. The rhythmic movement and outdoor setting can lower stress, improve mood, and even aid in memory retention.
4. Benefits for Neurodegenerative Disorders
Nordic walking has been shown to be beneficial for those with neurodegenerative conditions, including Parkinson’s disease. Studies highlight that the use of poles can help with balance, coordination, and gait stability, supporting overall mobility. Read more about how Nordic walking can help people with Parkinson’s from the Parkinson’s Foundation.
INSPIRE’s movement specialists also recommend Nordic walking as a valuable activity to incorporate into a mind-body wellness journey.
How Nordic Walking Prepares You for Holiday Demands
As the holidays approach, you may find yourself doing more—whether it’s decorating, shopping, cooking, or visiting with family. Nordic walking is an excellent way to strengthen the muscles and joints that support these activities. By building core and lower body strength, you’ll be better prepared to handle the physical demands of the season, from standing in the kitchen to lifting holiday decorations.
Choosing the Right Nordic Walking Poles
To get started with Nordic walking, selecting the right poles is important. Here are some tips to help you make a choice that fits your needs and comfort level:
1. Sizing the Poles
The length of your poles should be approximately 70% of your height. When you grip the poles, your elbows should form a 90-degree angle. Adjustable poles are available and allow you to customize the height.
2. Fixed vs. Collapsible Poles
Fixed Poles: These are durable and ideal for frequent walkers who don’t need to store or transport their poles often.
Collapsible Poles: Collapsible or telescopic poles are convenient for travel and storage, making them easy to tuck away when not in use.
3. Consider Grip and Weight
Choose poles with a comfortable grip that feels secure in your hands. Some poles are lighter, which can be easier on the wrists, especially if you’re just beginning.
Final Thoughts: Staying Active Reduces Pain and Stress
Nordic walking is a simple yet powerful way to stay active, reduce pain, and enjoy the physical and mental benefits of a full-body workout. This holiday season, consider adding Nordic walking to your routine. Not only will it support your physical wellness, but it will also help you feel more energized and less stressed as you prepare for a joyful season.
