Walking is an excellent activity not only for our overall health and wellbeing, but also for our bones. In a large study of over 61,000 postmenopausal women, Feskanich and colleagues found that walking 4 hours/week “substantially” reduced the risk of hip fracture (1). Recent evidence suggests that we should aim for a 30 minute walk every day for our bone health (2). But when fear of falling gets in the way, walking poles may be the perfect solution.
Balance Confidence
Walking (or hiking, trekking) poles may help you feel more confident and balanced because they widen your base of support. In addition, they have been found to promote good posture and enable more widespread muscle conditioning.
Shop Around
Walking poles come in many different styles, and they typically have wrist straps. Look for a product that not only has pointed ends, but that also include rubber tips (or “boots”) that allow for safe walking on smooth surfaces. The poles should be easily adjustable for height and have a comfortable, wide grip. If you can try them out in the store, that’s ideal.
Prepare to spend between $65 to $160.00. You’ll have them forever, so quality is key.
Take Them for a Test Run
It’s a good idea to begin with shorter walks on flat surfaces to get familiar with the poles. You will be using arm muscles that will fatigue faster than your leg muscles, and some amount of next day muscular soreness could occur. Gradually build up to longer walks and when ready, consider venturing onto uneven surfaces or dirt trails.
A word of caution: at this time of year, fallen leaves may obscure obstacles like rocks or exposed roots, so take your time and stay alert.
Nordic Walking
In recent years, you may have heard of a fitness trend called Nordic walking. This is intended to be a very vigorous muscle workout for your shoulders, arms, core, and legs, as well as for your cardiovascular system. It essentially incorporates the same movements used by cross-country skiers – just without the snow! Nevertheless, it has become common to hear the term “Nordic walking” to describe any walking with the use of poles, regardless of speed.
1. Feskanich D, et al. Walking and Leisure-time Activity and Risk of Hip Fracture in Postmenopausal Women. JAMA 2002;288(18):2300-2306.
2. Hartley GW, et al. Physical Therapist Management of Patients with Suspected or Confirmed Osteoporosis. Journal of Geriatric Physical Therapy 2022 Apr-Jun 01;44(2):E106-E119.