Most of us know the huge health benefits of walking. Walking on a regular basis lowers our blood pressure, increases our lung capacity, strengthens our core muscles, and lowers our risk of heart disease and other ailments. In addition, when combined with a healthful diet, walking helps keep our weight under control and gives us added energy.

There's a form of walking that is garnering lots of attention lately, and experts say the health benefits are tremendous. "Pole walking," or "Nordic walking," simply uses specially designed poles to involve the arms and activate the upper body.

Pole walking is a total-body workout that increases health and fitness benefits without increasing the walker's perceived rate of exertion. When pole walking, walkers usually don't feel as if they are working any harder but a full range of motion is experienced that engages the lower body and upper body for a serious workout. The poles also provide additional stability and help reduce stress in the knees and other joints.

The sport of pole walking was developed in Europe in the 1930s for cross-country ski athletes who were trying to simulate their skiing techniques in the summer, without the snow. Now pole walking is quickly becoming a worldwide phenomenon.

Although the concept of pole walking is still foreign to many Americans, it's been getting lots of attention in the past few years in the United States as more and more people see the results of their pole-walking workout. A few hundred thousand people are estimated to participate in this growing fitness craze, according to the American Nordic Walking Association, a group founded in 2004 to certify instructors and promote the sport.

Why is pole walking so popular? Experts say walking with poles is healthier for your heart, with 20 to 45 percent more oxygen uptake than you would get with regular walking. Pole walking works every major muscle group in the body. Participants lose weight faster, because using poles burns 20 percent more calories than walking alone. And for those who would rather not do the jumping and quick movements that aerobics requires, pole walking is a nice alternative that can help achieve the same benefits without the risk of pain or strain on the body. Walking outdoors sometimes gives us a physical and mental lift, reducing stress and improving our mood. Pole walking is very time-efficient and can be a great social experience if you become involved in a group class.

All ages and fitness levels can unleash the calorie-burning and aerobic benefits of pole walking. Most walking classes include an introduction to the technique, instruction on how to walk safely and efficiently, and the opportunity to try out walking with the poles. Check online at www.polewalkabout.com or www.nordicwalkingco.com for classes near you.

When choosing a set of poles, do your research. There are many shapes of handles and grips, made with various materials, so try out several to decide which is most comfortable for you. Wrist straps are a good option, as they make sure that you don't leave your poles behind. To lessen the impact on your elbows and wrists, you may want to opt for a pair with an anti-shock device. They may cost a bit more, but serious walkers say they are worth it. Most poles are telescopic, having three sections. If you are tall, make sure the extended length is right for you.

Overall, try before you buy, and get good instruction before heading out on your own. Soon you will understand why most loyal pole walkers say that four feet are better than two. Get walking!

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Walk this way
Tips for the pole-less from Nina Barough, author of Walking for Fitness:

Posture. Leaning forward is a frequent faux pas. Standing tall, with your chest open and bottom tucked, will help work your core.
Strides. The quicker your step, the smaller it should be.
Arms. Bend them at 90-degree angles and pump them back and forth like pistons as you pace.

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