July 8, 2025 • 26 mins
In this episode, "Unlocking Movement: The Power of Nordic Walking for Movement," we dive deep into an incredibly beneficial, yet often overlooked, exercise that can significantly improve your mobility and confidence.
Discover how Nordic Walking, a full-body movement practice, offers profound benefits specifically tailored for the Parkinson's community. We explore how this unique activity goes beyond regular walking to address some of the most challenging aspects of PD.
In this episode, you'll learn about the specific advantages of Nordic Walking for:
- Gait Improvement: Addressing shuffling, reduced stride, and freezing of gait through external cues and rhythmic propulsion.
- Posture Correction: Counteracting stooped posture by encouraging an upright stance and engaging core muscles.
- Enhanced Arm Swing: Re-establishing natural, symmetrical arm movement and improving range of motion.
- Improved Balance & Reduced Fall Risk: Utilizing poles for increased stability, better proprioception, and enhanced dynamic balance.
- Cardiovascular Fitness: Achieving an effective full-body workout that boosts aerobic capacity and helps manage fatigue.
Whether you're new to exercise or looking for a powerful addition to your routine, this episode provides practical insights on how Nordic Walking can help you unlock more movement and live an even more exceptional life.
Disclaimer: Please consult your health care professional before starting any new exercise program to ensure that it is appropriate for your individual health needs.
Ready to learn more and connect? Visit our website for additional resources and information: https://liveparkinsons.com Subscribe to our free monthly newsletter at https://liveparkinsons.com to stay updated on the latest insights and tips. If you appreciate the valuable content we bring to help people live a great quality of life with Parkinson's, you can support the show at https://ko-fi.com/liveparkinsons. Your support helps us continue to produce these episodes.
#NordicWalking #ParkinsonsDisease #ParkinsonsExercise #MovementDisorders #GaitImprovement #BalanceTrainin
Disclaimer: This podcast is for educational purposes only is not intended to treat or diagnose Parkinson's Disease. Please ensure that you are following the treatment plan developed by your doctor. Please ensure before starting anything new you get approval from your doctor. The information being provided is based on my own personal experiences and does not guarantee that it will benefit everyone.
Disclosure: I discuss and promote products in this podcast that pay me a small commission at no cost to you. I use the commissions to help support this podcast and my website Liveparkinsons.com. I make you aware of any affiliate links by adding AFFLIATE Link right beside the link. Thank you for supporting this podcast.
To help support the podcast please visit me on my Ko-fi page and buy a cup of coffee if you feel that I am providing information that is relevant and actionable to help you live a better quality of life.
Please visit me at Liveparkinsons.com
Get my book - Spectacular Life - 4 Essential Strategies for Living with Parkinson's - My Journey to Happiness
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:10):
Hello and welcome to Live Parkinson's.
Live an Exceptional Life thepodcast dedicated to empowering
you with knowledge andstrategies to live a great
quality of life with Parkinson's.
I'm your host, chrisKastenbader, and I've been
living an exceptional life withParkinson's for 15 years.
I'm your host, chrisKustenbader, and I've been
living an exceptional life withParkinson's for 15 years.
Today, we're diving into anincredibly beneficial yet often
overlooked exercise Nordicwalking.
(00:31):
We all know exercise is vitalfor managing Parkinson's
symptoms, but what if there wasan activity that specifically
targeted some of the mostchallenging aspects, like gait,
posture and balance, whileboosting your cardiovascular
health?
Nordic walking offers a uniquefull-body workout that can
(00:52):
significantly improve yourmobility and confidence.
Now it's more than just walkingwith poles.
It's actually a mindfulmovement practice with profound
benefits for the Parkinson'scommunity.
So what are we going to becovering in this episode?
Well, let's pull back thecurtain and have a peek.
We'll lead it off withexploring what Nordic walking
(01:13):
actually is, how it differs fromregular walking, and then we'll
switch gears and dive into thespecific advantages for gait,
posture, arm swing, balance andoverall cardiovascular fitness.
Then we'll close it out withhow you can get started safely
and effectively with Nordicwalking.
So grab a comfortable seat,maybe make a cup of tea or
(01:35):
coffee, and let's discover howNordic walking can help you
unlock more movement and live anexceptional life.
So let's start by answering thequestion what is Nordic walking
and how does it differ fromregular walking?
Well, nordic walking is a fullbody exercise that combines
regular walking with the use ofspecifically designed poles
(01:58):
similar to ski poles and you canalso think of hiking poles as
well that are designed to engagethe upper body as well as the
legs.
So what makes it unique?
Well, nordic walking wasdeveloped as an off-season
training for cross-countryskiers.
The technique involves acoordinated movement where the
(02:20):
opposite arm and leg movetogether with the poles planted
diagonally behind the body tohelp propel you forward.
Now, the poles used arelightweight poles with ergonomic
grips and wrist straps, plusrubber or metal tips, depending
on the terrain that you'rewalking on.
Now it's crucial to understandthat Nordic walking poles are
(02:41):
different from typical hikingpoles.
They feature a unique strapsystem that allows you to
actively push off the ground,with the poles propelling you
forward.
This isn't just about support,it's about active engagement.
So, now that we know whatNordic walking is, that begs the
(03:01):
question besides the poles, howare Nordic walking and regular
walking different?
Well, the active push-off iswhat transforms a simple walk
into a full-body workoutengaging up to 90% of your
muscles, compared to about 50%in regular walking.
(03:22):
To about 50% in regular walkingNow.
In addition, nordic walking is alow impact and reduces stress
on joints, making it a goodoption for people with arthritis
or mobility concerns.
Nordic walking also provides acardiovascular boost.
It increases the heart rate andoxygen consumption more than
regular walking.
(03:43):
And then, finally and I foundthis very interesting that you
can burn up to 46% more caloriesthan standard walking alone.
Now, in the Harvard MedicalSchool Harvard Health Publishing
article Fitness Trend NordicWalking, they state lots of
(04:03):
evidence confirms that Nordicwalking burns more calories than
regular walking.
Estimates range from anincrease of 18% to 67%, more
reduction in fat mass, bad LDLcholesterol and triglycerides,
(04:26):
depression and anxiety, chronicpain and waist circumference,
and it also showed an increasein good HDL cholesterol,
endurance, muscle strength andflexibility, walking distance,
cardiovascular fitness andquality of life.
Now, wow, that's a prettysignificant number of benefits
(04:47):
for one form of exercise.
All right now that we know whatNordic walking is, the benefits
it provides and how it differsfrom regular walking.
But why would someone withParkinson's want to give it a
try?
What's unique for people withParkinson's?
Want to give it a try?
What's unique for people withParkinson's?
Well, for people withParkinson's, this full body
(05:13):
engagement and the rhythmicnature of Nordic walking offers
distinct advantages that we'llbreak down next.
It's about repatterningmovement, improving coordination
and providing external cuesthat can bypass some of the
motor challenges of PD.
Now let's get into the heart ofwhy Nordic walking is so
powerful for Parkinson's, andwe'll start it with two
fundamental areas gait andposture.
(05:33):
And let's start with gait.
I know that's one of the onesthat I had problems with when I
first started having Parkinson'ssymptoms.
I was dragging my left leg.
Now, gait improvement in peoplewith Parkinson's.
They experience changes intheir gait.
We all know that Shufflingsteps reduced stride length, we
have difficulty initiatingmovement and sometimes we
(05:57):
experience freezing a gait.
Now, over my 15-yearParkinson's journey, I've pretty
much experienced all theseexcept shuffling steps.
I haven't got to that point yet.
Okay, so how does Nordic walkinghelp us with these gait issues?
Well, the poles act as externalcues.
As you push off, they naturallyencourage a longer stride and a
(06:20):
more prominent heel-toe pattern.
So you're landing on your heeland rolling onto your toe.
Now, the rhythmic planning ofthe poles provides a consistent
beat, which can help overcomefreezing episodes and promote
smoother, more continuouswalking.
Then, in terms of propulsion,the active push from the poles
(06:40):
also provides a subtlepropulsion, making it easier to
maintain momentum and reduce theamount of effort needed to move
forward.
Now I've personally done Nordicwalking and I can attest to
experiencing a longer stridelength and a better heel-toe
pattern, and it definitely mademy stride smoother because I
(07:00):
felt a nice rhythm betweenmoving and pushing off with the
poles, and my arms and legs werein sync.
So that was a good thing, allright.
Well, chris, this sounds great,but are there any studies that
back up Nordic walking's benefiton gait in people with
Parkinson's?
Well, I'm glad you asked.
Let's take a quick peek at a fewof the studies that were
(07:24):
published.
The first is Effects of NordicWalking Exercise on Gait, motor
and Non-Motor Symptoms and SerumBrain-Derived Neurotropic
Factor in Individuals withParkinson's Disease, and that
was published in Frontiers inRehabilitation Sciences in
October 13th of 2022.
(07:46):
Now, the purpose of this studywas to investigate the immediate
and long-term effect of Nordicwalking exercise on walking
(08:08):
function, motor and non-motorsymptoms in Parkinson's and
persons with idiopathic PD.
Now the study involved 12individuals with mild to
moderate Parkinson's.
They participated in six weeksof supervised Nordic walking,
followed by 14 weeks ofindependent Nordic walking.
The study found significantimprovements in the six-minute
walk test, 10-meter walk test,timed up-and-go test and daily
step count.
Now improvements weremaintained at three months
(08:30):
follow-up, so it's good that notonly did they show initial
benefits, but as time passed,the benefits were also observed.
Serum brain-derived neurotropicfactor or BDNF levels increased
, suggesting neuroplasticitybenefits.
Neuroplasticity benefits, theauthors state in the study
(08:56):
conclusion.
This study demonstrated thatNordic walking exercise was a
safe, feasible and sustainablemode of aerobic exercise for
this sample of participants withvaried Parkinson's disease
duration and severity.
Following an individualized andprogressive Nordic training
intervention, significantimprovements in walking function
, daily activity level and motorfunctions were observed.
(09:18):
Following supervised Nordicwalking training phase,
independent three-monthengagement in Nordic walking
exercise was sustained, with thelong-term retention of these
clinical improvements and anincrease in serum BDNF levels
over five months.
Now a second study the effectof rhythmic auditory stimulation
(09:39):
in Nordic walking on arm swingand gait parameters that was
published in the Journal ofClinical and Diagnostic Research
in May of 2025, so this is veryrecent involved 30 patients
with Parkinson's, who were splitinto two groups.
One group did Nordic walkingalone and then the other group
(10:02):
did Nordic walking with rhythmicauditory stimulation, and the
researchers found that bothgroups improved in arm swing,
stride length, cadence andfunctional gait assessment.
The combination of Nordicwalking and rhythmic auditory
stimulation showed greaterimprovements, suggesting a
synergistic effect, meaning thatit built on the original
(10:27):
benefits that they saw.
All right, now let's switchgears and look at another
Parkinson's issue that many ofus encounter that maybe helped
with Nordic walking, and that'sposture.
Now the stooped or flexedposture, which is sometimes
called camptochormia.
Now, I guess you might want touse that when you want to really
(10:48):
look smart or if you're playingtrivia.
And the question is what do youcall stooped or flexed posture?
Anyway, stooped or flexedposture is a common non-motor
symptom that can affect ourbreathing and our balance.
So how can Nordic walkingpotentially help with stooped
posture?
Well, effectively, using Nordicwalking poles, you naturally
(11:10):
adapt to a more upright posture.
The poles provide support andencourage you to extend your
spine.
Now, this isn't about consciouseffort.
The mechanics of movementinherently promote better
alignment.
So Nordic walking engages youand your core muscles,
(11:31):
strengthening them over time,which further supports a
healthier, more stable balance.
So when you have a nice, strongcore that helps make you stable
in your center of gravity andthat's going to help you have a
more stable stance.
Now the Nordic walking polesalso give you visual feedback,
because the poles serve as aconstant reminder to stand tall
(11:52):
and engage your entire body.
Now let's look at a few studieson the effects of Nordic walking
on posture on people withParkinson's.
A randomized control trial byMon et al in 2021 that was
summarized in an article byParkies Unite Research Review.
(12:12):
Now this is a really goodwebsite and I encourage you to
go check it out.
It's parkiesunitecom, and theauthor notes that the study
investigated how Nordic walkinginfluences posture and fall risk
, and the findings showed thatparticipants showed improvement
in upright posture and reducedfall risk, especially in
(12:34):
individuals over the age of 60.
The use of poles encouraged amore extended spinal alignment
and better postural control.
In a reviewer article titledthe Effects of Nordic Walking on
People with Parkinson's Disease, a Systematic Review and
Meta-Analysis that was publishedin Health and Social Care at
(12:55):
Wiley Online Library.
Now, the study authors analyzedmultiple randomized controlled
clinical trials on Nordicwalking in PD and they found
that Nordic walkingsignificantly improved gait,
balance and postural stability.
The review emphasized its valueas a rehabilitation strategy
(13:15):
for motor symptoms, includingposture.
So you can see that Nordicwalking can help with gait and
posture.
All right, now let's turn ourattention to two additional
areas that are affected byParkinson's.
Beyond gait and posture, whichwe just discussed, nordic
walking also offers significantadvantages for arm swing and
(13:37):
balance, and let's start it offwith one that I know I have
trouble with, and that's armswing.
Now, when I walk, my left armdoesn't swing, which often
causes me to twist a little bitwhen I'm walking slightly, and
it can cause some lower backissues.
So one of the things I want totry to do is improve so that I
can get my arm swing back Nowreduced or absent.
(14:02):
Arm swing is a hallmark ofParkinson's, contributing to
balance issues and an overallfeeling of stiffness.
So how can Nordic walking helpwith arm swing and an overall
feeling of stiffness?
So how can Nordic walking helpwith arm swing?
Well, the active use of polesnaturally facilitates a larger,
(14:23):
more symmetrical arm swing.
Now the reciprocal oralternating movement between
your arms and your legs becomesmore pronounced and fluid.
So this is going to help youre-establish the natural rhythm
of walking, which is often lostin Parkinson's.
So, over time, this consistentguided arm movement can help
improve your range of motion inyour shoulders and in your upper
back, helping to reducerigidity.
(14:45):
All right, now, that's armswing in a nutshell.
Now let's talk about Nordicwalking and balance with
Parkinson's.
Now, as we all know, balance,instability and an increased
risk of falls are major concernsfor people with Parkinson's.
So then, that begs the questioncan Nordic walking help improve
balance?
Well, this is where Nordicpoles shine as an assistive
(15:09):
device.
Poles shine as an assistivedevice.
They provide four points ofcontact with the ground your two
feet and the two poles,significantly increasing your
base of support.
This enhanced stability candramatically reduce the fear of
falling and improve yourconfidence.
Now, some additional benefitsinclude proprioception, and
(15:29):
that's the sensory feedback fromthe poles through your hands
that improves proprioception, oryour body's awareness of where
its position is in space, andthat's often impaired in people
with PD.
And then dynamic balance.
Wait, what Dynamic balance?
What is dynamic balance?
Well, it's the ability tomaintain equilibrium while the
(15:52):
body is in motion.
So it involves coordinatingmovements and maintaining your
stability during activities likewalking, running or when you're
changing directions.
So, essentially, it's aboutstaying balanced while you're
moving, as opposed to staticbalance, which is maintaining
your balance while you'restationary, balance, which is
maintaining your balance whileyou're stationary.
So, as you gain confidence, youcan challenge your balance in a
(16:16):
more controlled way, improvingyour dynamic balance, and you
can be better at turns and onuneven terrain.
So the bottom line is thatNordic walking consistently
shows positive effects onbalance in people with
Parkinson's and, while it maynot always outperform standard
(16:38):
walking based on clinicalstudies, the engagement of your
upper body muscles and therhythmic coordination offer
unique benefits for stabilityand confidence.
All right, let's change coursenow and take a deep dive into
the benefits of Nordic walkingfor cardiovascular fitness.
Now, while the specific motorbenefits for Parkinson's are
compelling, let's not forgetabout the excellent
(16:59):
cardiovascular workout thatNordic walking can provide,
because Nordic walking activelyengages your body, your core and
your legs.
As I mentioned earlier, itburns significantly more
calories and it elevates yourheart rate more effectively than
regular walking, often withless perceived exertion.
(17:20):
So this means that you canachieve a moderate to vigorous
intensity workout withoutfeeling overly strained, making
an excellent way to improve youraerobic capacity and your
stamina.
In fact, it's important in ouroverall health.
Improved cardiovascular fitnessis crucial for everyone, but
(17:40):
especially those of us withParkinson's, because it supports
brain health, energy levels andoverall well-being, and it
helps to manage fatigue, whichis one of the other symptoms of
Parkinson's that is very common.
All right, now, I've shared thepotential benefits of Nordic
walking and, for Fair Balance, Ialways like to address
(18:01):
watch-outs and concerns, solet's look at a few potential
disadvantages and watch-outs.
The first is coordinationchallenges.
Nordic walking requiressynchronized arm and leg
movements, which can bedifficult for individuals with
bradykinesia or slowness ofmovement or rigidity.
With bradykinesia or slownessof movement or rigidity Also,
(18:27):
improper technique may lead toinefficient movement patterns or
even an increase in fall riskif not properly supervised.
All right.
Second is arm swing asymmetry.
Now, a 2024 clinical trialprotocol noted that people with
PD often have asymmetric armswing, which may be exaggerated
(18:48):
or awkward when using poles.
Now, this could potentiallyreinforce compensatory patterns
unless addressed with targetedinstruction.
And then, third, we havefatigue and overexertion.
Nordic walking is morephysically demanding than
regular walking because itactivates up to 90% of your
muscle groups.
So for individuals with fatigueor cardiovascular limitations,
(19:12):
this could lead to overexertionif not paced properly.
And then, finally, ourenvironmental hazards Uneven
terrain, wet surfaces or crowdedareas can increase the risk of
tripping or pole misplacement,so people with PD may need to
(19:37):
carefully select walking routesand use appropriate footwear
when you're doing Nordic walking.
All right, we looked at thebenefits and watchouts for
Nordic walking.
Now let's look at gettingstarted with Nordic walking.
Now I want to stress thatbefore starting any exercise
program, you need to consultwith your health care
professional to ensure that it'ssafe for you and to meet your
specific individual treatmentneeds.
So before diving into Nordicwalking, it's important to
(20:03):
discuss the benefits anddrawbacks with your doctor.
Okay, are you inspired to giveNordic walking a try?
Well, let's provide somepractical tips to get started
safely and effectively.
Now, the most important tip isto learn proper Nordic walking
technique from a certifiedinstructor.
Now, it's just not aboutholding the poles.
There's a specific techniquethat you want to use to maximize
(20:23):
the benefits and avoid injury.
Now, in terms of choosing poles, you want to invest in proper
Nordic walking poles, not justgoing out and buying hiking
poles.
They have specific features,like a strap system and
ergonomic grips that areessential for techniques.
(20:43):
And then finding resources Lookfor local Nordic walking clubs,
physical therapists thatspecialize in Parkinson's and
online resources that offercertified instruction.
And again, it's important thatyou start slowly and begin with
(21:09):
shorter sessions and thengradually increase duration and
intensity as your strength andyour confidence grow.
Now to reinforce, you want toconsult your health care team.
They can assess your individualneeds and ensure it's safe and
appropriate activity for youbefore you get started.
Now, before we close, I want togive you my personal take on
Nordic walking, based on myexperience.
Now, first, I really enjoyed it, so it was something that was
(21:30):
completely different andsomething that I hadn't tried
before, and I had donecross-country skiing in the past
and I really enjoyed that.
So this reminded me of doingcross-country skiing.
So it was something differentand something that I found fun,
and it broke up the routine ofjust regular walking.
And then I liked how it engagedall my muscle groups, because I
(21:53):
was using my arms, my legs, myback and my core.
Now I will say that you need tostart out slow, because if you
start out too fast, your heartrate can get elevated really
quickly, which I found out fromstarting out of the gate too
fast.
So I would recommend that thefirst few times you go really
(22:14):
slow and then gradually build inspeed and have some supervision
when you're doing, especiallythe first several times, make
sure that you have someone therethat's trained in Nordic
walking and can help you out.
And then, one thing that Ithought was important as well is
to have the length of yourpoles adjusted correctly,
(22:37):
because if they're too short,you're going to be hunched over
and if they're too long, it'sgoing to really mess up your
stride length and maybe causesome back problems.
So make sure that when you tryNordic walking, you get somebody
that's trained and that theycan help you set up the poles so
that it's set up for yourspecific needs.
(22:58):
And then, finally, if you'regoing to do Nordic walking, you
want to try to do it on aconsistent basis with a friend,
so that you not only staycommitted to it but you also
build stamina.
So if you only do it once ortwice a month, you're really not
going to build the stamina.
Now, one thing I really likedabout the Nordic walking, and
especially when I was doing theresearch on it, is how many more
(23:21):
calories you burn than justregular walking because you're
using so many more muscle groups.
And the other nice thing is itgives you a full total body
workout.
So in order to get the benefits, you kind of have to do it on a
consistent basis.
Now you don't have to do itevery day, but maybe you want to
do it twice a week and, if youreally enjoy it, maybe three
(23:42):
times a week, and so Nordicwalking can be a fantastic full
body exercise.
It's going to give you a uniqueset of benefits for those of us
living with Parkinson's, and itcan significantly improve your
gait and it can promote betterposture.
It can enhance your arm swing,your gait, and it can promote
(24:04):
better posture.
It can enhance your arm swing,and then it can boost your
balance and reduce your fallrisk and in addition, it
provides excellentcardiovascular fitness and it's
a great overall cardiovascularworkout.
It's a powerful tool formaintaining your mobility, your
independence and your quality oflife.
So if you're looking for anactivity that truly addresses as
(24:26):
many of the motor challenges ofParkinson's in a supportive and
engaging way, I encourage youto explore Nordic walking.
And again, you want to make surethat you get approval from your
doctor first and then again,find someone that's trained so
that they can give you someguidance on how to do Nordic
walking.
So thank you for joining me onthe Live Parkinson's Live an
(24:47):
Exceptional Life podcast todayand if you find this episode
helpful, please share it withothers who might benefit.
And don't forget to subscribeto the podcast and also, when
you're on liveparkinsonscom, youwant to subscribe to the free
monthly newsletter and there'salso other valuable free
resources as well as articles onthere, and I'll also put some
(25:11):
links in the podcast descriptionfor some of the Nordic walking
equipment if you're interested.
So if you find value in thepodcast and my website and want
to help support my mission tohelp as many people live a great
quality of life withParkinson's as possible, you can
support me on my Ko-fi slashlive Parkinson's page Now.
(25:32):
Your support helps me tocontinue to create valuable
content and to reach more peoplewith Parkinson's who can
benefit.
Thanks again for listening andstay healthy, stay strong and
live your best life withParkinson's.
Thanks so much for tuning inand I hope to see you on future
podcasts.
Thanks again.
Hello and welcome to Live Parkinson's.
Live an Exceptional Life thepodcast dedicated to empowering
you with knowledge andstrategies to live a great
quality of life with Parkinson's.
I'm your host, chrisKastenbader, and I've been
living an exceptional life withParkinson's for 15 years.
I'm your host, chrisKustenbader, and I've been
living an exceptional life withParkinson's for 15 years.
Today, we're diving into anincredibly beneficial yet often
overlooked exercise Nordicwalking.
(00:31):
We all know exercise is vitalfor managing Parkinson's
symptoms, but what if there wasan activity that specifically
targeted some of the mostchallenging aspects, like gait,
posture and balance, whileboosting your cardiovascular
health?
Nordic walking offers a uniquefull-body workout that can
(00:52):
significantly improve yourmobility and confidence.
Now it's more than just walkingwith poles.
It's actually a mindfulmovement practice with profound
benefits for the Parkinson'scommunity.
So what are we going to becovering in this episode?
Well, let's pull back thecurtain and have a peek.
We'll lead it off withexploring what Nordic walking
(01:13):
actually is, how it differs fromregular walking, and then we'll
switch gears and dive into thespecific advantages for gait,
posture, arm swing, balance andoverall cardiovascular fitness.
Then we'll close it out withhow you can get started safely
and effectively with Nordicwalking.
So grab a comfortable seat,maybe make a cup of tea or
(01:35):
coffee, and let's discover howNordic walking can help you
unlock more movement and live anexceptional life.
So let's start by answering thequestion what is Nordic walking
and how does it differ fromregular walking?
Well, nordic walking is a fullbody exercise that combines
regular walking with the use ofspecifically designed poles
(01:58):
similar to ski poles and you canalso think of hiking poles as
well that are designed to engagethe upper body as well as the
legs.
So what makes it unique?
Well, nordic walking wasdeveloped as an off-season
training for cross-countryskiers.
The technique involves acoordinated movement where the
(02:20):
opposite arm and leg movetogether with the poles planted
diagonally behind the body tohelp propel you forward.
Now, the poles used arelightweight poles with ergonomic
grips and wrist straps, plusrubber or metal tips, depending
on the terrain that you'rewalking on.
Now it's crucial to understandthat Nordic walking poles are
(02:41):
different from typical hikingpoles.
They feature a unique strapsystem that allows you to
actively push off the ground,with the poles propelling you
forward.
This isn't just about support,it's about active engagement.
So, now that we know whatNordic walking is, that begs the
(03:01):
question besides the poles, howare Nordic walking and regular
walking different?
Well, the active push-off iswhat transforms a simple walk
into a full-body workoutengaging up to 90% of your
muscles, compared to about 50%in regular walking.
(03:22):
To about 50% in regular walkingNow.
In addition, nordic walking is alow impact and reduces stress
on joints, making it a goodoption for people with arthritis
or mobility concerns.
Nordic walking also provides acardiovascular boost.
It increases the heart rate andoxygen consumption more than
regular walking.
(03:43):
And then, finally and I foundthis very interesting that you
can burn up to 46% more caloriesthan standard walking alone.
Now, in the Harvard MedicalSchool Harvard Health Publishing
article Fitness Trend NordicWalking, they state lots of
(04:03):
evidence confirms that Nordicwalking burns more calories than
regular walking.
Estimates range from anincrease of 18% to 67%, more
reduction in fat mass, bad LDLcholesterol and triglycerides,
(04:26):
depression and anxiety, chronicpain and waist circumference,
and it also showed an increasein good HDL cholesterol,
endurance, muscle strength andflexibility, walking distance,
cardiovascular fitness andquality of life.
Now, wow, that's a prettysignificant number of benefits
(04:47):
for one form of exercise.
All right now that we know whatNordic walking is, the benefits
it provides and how it differsfrom regular walking.
But why would someone withParkinson's want to give it a
try?
What's unique for people withParkinson's?
Want to give it a try?
What's unique for people withParkinson's?
Well, for people withParkinson's, this full body
(05:13):
engagement and the rhythmicnature of Nordic walking offers
distinct advantages that we'llbreak down next.
It's about repatterningmovement, improving coordination
and providing external cuesthat can bypass some of the
motor challenges of PD.
Now let's get into the heart ofwhy Nordic walking is so
powerful for Parkinson's, andwe'll start it with two
fundamental areas gait andposture.
(05:33):
And let's start with gait.
I know that's one of the onesthat I had problems with when I
first started having Parkinson'ssymptoms.
I was dragging my left leg.
Now, gait improvement in peoplewith Parkinson's.
They experience changes intheir gait.
We all know that Shufflingsteps reduced stride length, we
have difficulty initiatingmovement and sometimes we
(05:57):
experience freezing a gait.
Now, over my 15-yearParkinson's journey, I've pretty
much experienced all theseexcept shuffling steps.
I haven't got to that point yet.
Okay, so how does Nordic walkinghelp us with these gait issues?
Well, the poles act as externalcues.
As you push off, they naturallyencourage a longer stride and a
(06:20):
more prominent heel-toe pattern.
So you're landing on your heeland rolling onto your toe.
Now, the rhythmic planning ofthe poles provides a consistent
beat, which can help overcomefreezing episodes and promote
smoother, more continuouswalking.
Then, in terms of propulsion,the active push from the poles
(06:40):
also provides a subtlepropulsion, making it easier to
maintain momentum and reduce theamount of effort needed to move
forward.
Now I've personally done Nordicwalking and I can attest to
experiencing a longer stridelength and a better heel-toe
pattern, and it definitely mademy stride smoother because I
(07:00):
felt a nice rhythm betweenmoving and pushing off with the
poles, and my arms and legs werein sync.
So that was a good thing, allright.
Well, chris, this sounds great,but are there any studies that
back up Nordic walking's benefiton gait in people with
Parkinson's?
Well, I'm glad you asked.
Let's take a quick peek at a fewof the studies that were
(07:24):
published.
The first is Effects of NordicWalking Exercise on Gait, motor
and Non-Motor Symptoms and SerumBrain-Derived Neurotropic
Factor in Individuals withParkinson's Disease, and that
was published in Frontiers inRehabilitation Sciences in
October 13th of 2022.
(07:46):
Now, the purpose of this studywas to investigate the immediate
and long-term effect of Nordicwalking exercise on walking
(08:08):
function, motor and non-motorsymptoms in Parkinson's and
persons with idiopathic PD.
Now the study involved 12individuals with mild to
moderate Parkinson's.
They participated in six weeksof supervised Nordic walking,
followed by 14 weeks ofindependent Nordic walking.
The study found significantimprovements in the six-minute
walk test, 10-meter walk test,timed up-and-go test and daily
step count.
Now improvements weremaintained at three months
(08:30):
follow-up, so it's good that notonly did they show initial
benefits, but as time passed,the benefits were also observed.
Serum brain-derived neurotropicfactor or BDNF levels increased
, suggesting neuroplasticitybenefits.
Neuroplasticity benefits, theauthors state in the study
(08:56):
conclusion.
This study demonstrated thatNordic walking exercise was a
safe, feasible and sustainablemode of aerobic exercise for
this sample of participants withvaried Parkinson's disease
duration and severity.
Following an individualized andprogressive Nordic training
intervention, significantimprovements in walking function
, daily activity level and motorfunctions were observed.
(09:18):
Following supervised Nordicwalking training phase,
independent three-monthengagement in Nordic walking
exercise was sustained, with thelong-term retention of these
clinical improvements and anincrease in serum BDNF levels
over five months.
Now a second study the effectof rhythmic auditory stimulation
(09:39):
in Nordic walking on arm swingand gait parameters that was
published in the Journal ofClinical and Diagnostic Research
in May of 2025, so this is veryrecent involved 30 patients
with Parkinson's, who were splitinto two groups.
One group did Nordic walkingalone and then the other group
(10:02):
did Nordic walking with rhythmicauditory stimulation, and the
researchers found that bothgroups improved in arm swing,
stride length, cadence andfunctional gait assessment.
The combination of Nordicwalking and rhythmic auditory
stimulation showed greaterimprovements, suggesting a
synergistic effect, meaning thatit built on the original
(10:27):
benefits that they saw.
All right, now let's switchgears and look at another
Parkinson's issue that many ofus encounter that maybe helped
with Nordic walking, and that'sposture.
Now the stooped or flexedposture, which is sometimes
called camptochormia.
Now, I guess you might want touse that when you want to really
(10:48):
look smart or if you're playingtrivia.
And the question is what do youcall stooped or flexed posture?
Anyway, stooped or flexedposture is a common non-motor
symptom that can affect ourbreathing and our balance.
So how can Nordic walkingpotentially help with stooped
posture?
Well, effectively, using Nordicwalking poles, you naturally
(11:10):
adapt to a more upright posture.
The poles provide support andencourage you to extend your
spine.
Now, this isn't about consciouseffort.
The mechanics of movementinherently promote better
alignment.
So Nordic walking engages youand your core muscles,
(11:31):
strengthening them over time,which further supports a
healthier, more stable balance.
So when you have a nice, strongcore that helps make you stable
in your center of gravity andthat's going to help you have a
more stable stance.
Now the Nordic walking polesalso give you visual feedback,
because the poles serve as aconstant reminder to stand tall
(11:52):
and engage your entire body.
Now let's look at a few studieson the effects of Nordic walking
on posture on people withParkinson's.
A randomized control trial byMon et al in 2021 that was
summarized in an article byParkies Unite Research Review.
(12:12):
Now this is a really goodwebsite and I encourage you to
go check it out.
It's parkiesunitecom, and theauthor notes that the study
investigated how Nordic walkinginfluences posture and fall risk
, and the findings showed thatparticipants showed improvement
in upright posture and reducedfall risk, especially in
(12:34):
individuals over the age of 60.
The use of poles encouraged amore extended spinal alignment
and better postural control.
In a reviewer article titledthe Effects of Nordic Walking on
People with Parkinson's Disease, a Systematic Review and
Meta-Analysis that was publishedin Health and Social Care at
(12:55):
Wiley Online Library.
Now, the study authors analyzedmultiple randomized controlled
clinical trials on Nordicwalking in PD and they found
that Nordic walkingsignificantly improved gait,
balance and postural stability.
The review emphasized its valueas a rehabilitation strategy
(13:15):
for motor symptoms, includingposture.
So you can see that Nordicwalking can help with gait and
posture.
All right, now let's turn ourattention to two additional
areas that are affected byParkinson's.
Beyond gait and posture, whichwe just discussed, nordic
walking also offers significantadvantages for arm swing and
(13:37):
balance, and let's start it offwith one that I know I have
trouble with, and that's armswing.
Now, when I walk, my left armdoesn't swing, which often
causes me to twist a little bitwhen I'm walking slightly, and
it can cause some lower backissues.
So one of the things I want totry to do is improve so that I
can get my arm swing back Nowreduced or absent.
(14:02):
Arm swing is a hallmark ofParkinson's, contributing to
balance issues and an overallfeeling of stiffness.
So how can Nordic walking helpwith arm swing and an overall
feeling of stiffness?
So how can Nordic walking helpwith arm swing?
Well, the active use of polesnaturally facilitates a larger,
(14:23):
more symmetrical arm swing.
Now the reciprocal oralternating movement between
your arms and your legs becomesmore pronounced and fluid.
So this is going to help youre-establish the natural rhythm
of walking, which is often lostin Parkinson's.
So, over time, this consistentguided arm movement can help
improve your range of motion inyour shoulders and in your upper
back, helping to reducerigidity.
(14:45):
All right, now, that's armswing in a nutshell.
Now let's talk about Nordicwalking and balance with
Parkinson's.
Now, as we all know, balance,instability and an increased
risk of falls are major concernsfor people with Parkinson's.
So then, that begs the questioncan Nordic walking help improve
balance?
Well, this is where Nordicpoles shine as an assistive
(15:09):
device.
Poles shine as an assistivedevice.
They provide four points ofcontact with the ground your two
feet and the two poles,significantly increasing your
base of support.
This enhanced stability candramatically reduce the fear of
falling and improve yourconfidence.
Now, some additional benefitsinclude proprioception, and
(15:29):
that's the sensory feedback fromthe poles through your hands
that improves proprioception, oryour body's awareness of where
its position is in space, andthat's often impaired in people
with PD.
And then dynamic balance.
Wait, what Dynamic balance?
What is dynamic balance?
Well, it's the ability tomaintain equilibrium while the
(15:52):
body is in motion.
So it involves coordinatingmovements and maintaining your
stability during activities likewalking, running or when you're
changing directions.
So, essentially, it's aboutstaying balanced while you're
moving, as opposed to staticbalance, which is maintaining
your balance while you'restationary, balance, which is
maintaining your balance whileyou're stationary.
So, as you gain confidence, youcan challenge your balance in a
(16:16):
more controlled way, improvingyour dynamic balance, and you
can be better at turns and onuneven terrain.
So the bottom line is thatNordic walking consistently
shows positive effects onbalance in people with
Parkinson's and, while it maynot always outperform standard
(16:38):
walking based on clinicalstudies, the engagement of your
upper body muscles and therhythmic coordination offer
unique benefits for stabilityand confidence.
All right, let's change coursenow and take a deep dive into
the benefits of Nordic walkingfor cardiovascular fitness.
Now, while the specific motorbenefits for Parkinson's are
compelling, let's not forgetabout the excellent
(16:59):
cardiovascular workout thatNordic walking can provide,
because Nordic walking activelyengages your body, your core and
your legs.
As I mentioned earlier, itburns significantly more
calories and it elevates yourheart rate more effectively than
regular walking, often withless perceived exertion.
(17:20):
So this means that you canachieve a moderate to vigorous
intensity workout withoutfeeling overly strained, making
an excellent way to improve youraerobic capacity and your
stamina.
In fact, it's important in ouroverall health.
Improved cardiovascular fitnessis crucial for everyone, but
(17:40):
especially those of us withParkinson's, because it supports
brain health, energy levels andoverall well-being, and it
helps to manage fatigue, whichis one of the other symptoms of
Parkinson's that is very common.
All right, now, I've shared thepotential benefits of Nordic
walking and, for Fair Balance, Ialways like to address
(18:01):
watch-outs and concerns, solet's look at a few potential
disadvantages and watch-outs.
The first is coordinationchallenges.
Nordic walking requiressynchronized arm and leg
movements, which can bedifficult for individuals with
bradykinesia or slowness ofmovement or rigidity.
With bradykinesia or slownessof movement or rigidity Also,
(18:27):
improper technique may lead toinefficient movement patterns or
even an increase in fall riskif not properly supervised.
All right.
Second is arm swing asymmetry.
Now, a 2024 clinical trialprotocol noted that people with
PD often have asymmetric armswing, which may be exaggerated
(18:48):
or awkward when using poles.
Now, this could potentiallyreinforce compensatory patterns
unless addressed with targetedinstruction.
And then, third, we havefatigue and overexertion.
Nordic walking is morephysically demanding than
regular walking because itactivates up to 90% of your
muscle groups.
So for individuals with fatigueor cardiovascular limitations,
(19:12):
this could lead to overexertionif not paced properly.
And then, finally, ourenvironmental hazards Uneven
terrain, wet surfaces or crowdedareas can increase the risk of
tripping or pole misplacement,so people with PD may need to
(19:37):
carefully select walking routesand use appropriate footwear
when you're doing Nordic walking.
All right, we looked at thebenefits and watchouts for
Nordic walking.
Now let's look at gettingstarted with Nordic walking.
Now I want to stress thatbefore starting any exercise
program, you need to consultwith your health care
professional to ensure that it'ssafe for you and to meet your
specific individual treatmentneeds.
So before diving into Nordicwalking, it's important to
(20:03):
discuss the benefits anddrawbacks with your doctor.
Okay, are you inspired to giveNordic walking a try?
Well, let's provide somepractical tips to get started
safely and effectively.
Now, the most important tip isto learn proper Nordic walking
technique from a certifiedinstructor.
Now, it's just not aboutholding the poles.
There's a specific techniquethat you want to use to maximize
(20:23):
the benefits and avoid injury.
Now, in terms of choosing poles, you want to invest in proper
Nordic walking poles, not justgoing out and buying hiking
poles.
They have specific features,like a strap system and
ergonomic grips that areessential for techniques.
(20:43):
And then finding resources Lookfor local Nordic walking clubs,
physical therapists thatspecialize in Parkinson's and
online resources that offercertified instruction.
And again, it's important thatyou start slowly and begin with
(21:09):
shorter sessions and thengradually increase duration and
intensity as your strength andyour confidence grow.
Now to reinforce, you want toconsult your health care team.
They can assess your individualneeds and ensure it's safe and
appropriate activity for youbefore you get started.
Now, before we close, I want togive you my personal take on
Nordic walking, based on myexperience.
Now, first, I really enjoyed it, so it was something that was
(21:30):
completely different andsomething that I hadn't tried
before, and I had donecross-country skiing in the past
and I really enjoyed that.
So this reminded me of doingcross-country skiing.
So it was something differentand something that I found fun,
and it broke up the routine ofjust regular walking.
And then I liked how it engagedall my muscle groups, because I
(21:53):
was using my arms, my legs, myback and my core.
Now I will say that you need tostart out slow, because if you
start out too fast, your heartrate can get elevated really
quickly, which I found out fromstarting out of the gate too
fast.
So I would recommend that thefirst few times you go really
(22:14):
slow and then gradually build inspeed and have some supervision
when you're doing, especiallythe first several times, make
sure that you have someone therethat's trained in Nordic
walking and can help you out.
And then, one thing that Ithought was important as well is
to have the length of yourpoles adjusted correctly,
(22:37):
because if they're too short,you're going to be hunched over
and if they're too long, it'sgoing to really mess up your
stride length and maybe causesome back problems.
So make sure that when you tryNordic walking, you get somebody
that's trained and that theycan help you set up the poles so
that it's set up for yourspecific needs.
(22:58):
And then, finally, if you'regoing to do Nordic walking, you
want to try to do it on aconsistent basis with a friend,
so that you not only staycommitted to it but you also
build stamina.
So if you only do it once ortwice a month, you're really not
going to build the stamina.
Now, one thing I really likedabout the Nordic walking, and
especially when I was doing theresearch on it, is how many more
(23:21):
calories you burn than justregular walking because you're
using so many more muscle groups.
And the other nice thing is itgives you a full total body
workout.
So in order to get the benefits, you kind of have to do it on a
consistent basis.
Now you don't have to do itevery day, but maybe you want to
do it twice a week and, if youreally enjoy it, maybe three
(23:42):
times a week, and so Nordicwalking can be a fantastic full
body exercise.
It's going to give you a uniqueset of benefits for those of us
living with Parkinson's, and itcan significantly improve your
gait and it can promote betterposture.
It can enhance your arm swing,your gait, and it can promote
(24:04):
better posture.
It can enhance your arm swing,and then it can boost your
balance and reduce your fallrisk and in addition, it
provides excellentcardiovascular fitness and it's
a great overall cardiovascularworkout.
It's a powerful tool formaintaining your mobility, your
independence and your quality oflife.
So if you're looking for anactivity that truly addresses as
(24:26):
many of the motor challenges ofParkinson's in a supportive and
engaging way, I encourage youto explore Nordic walking.
And again, you want to make surethat you get approval from your
doctor first and then again,find someone that's trained so
that they can give you someguidance on how to do Nordic
walking.
So thank you for joining me onthe Live Parkinson's Live an
(24:47):
Exceptional Life podcast todayand if you find this episode
helpful, please share it withothers who might benefit.
And don't forget to subscribeto the podcast and also, when
you're on liveparkinsonscom, youwant to subscribe to the free
monthly newsletter and there'salso other valuable free
resources as well as articles onthere, and I'll also put some
(25:11):
links in the podcast descriptionfor some of the Nordic walking
equipment if you're interested.
So if you find value in thepodcast and my website and want
to help support my mission tohelp as many people live a great
quality of life withParkinson's as possible, you can
support me on my Ko-fi slashlive Parkinson's page Now.
(25:32):
Your support helps me tocontinue to create valuable
content and to reach more peoplewith Parkinson's who can
benefit.
Thanks again for listening andstay healthy, stay strong and
live your best life withParkinson's.
Thanks so much for tuning inand I hope to see you on future
podcasts.
Thanks again.
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
The Joe Rogan Experience
The official podcast of comedian Joe Rogan.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Special Summer Offer: Exclusively on Apple Podcasts, try our Dateline Premium subscription completely free for one month! With Dateline Premium, you get every episode ad-free plus exclusive bonus content.