Nordic walking is a popular form of fitness walking that originated in Finland. It is a low-impact, time-efficient, total-body workout. The unique form of walking, combined with the pumping action of your arms as you use the sticks to propel yourself and provide upper-body resistance, make it an excellent workout. The first thing you have to do is properly fit your sticks to your height. You will need to know how to adjust Nordic walking sticks to do this; fortunately, all brands of Nordic sticks use the same adjustment method.
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Things you need
- Nordic walking sticks (any brand)
Hold the stick horizontally in front of you. Depending on the size stick you have, it may contain three or four sections that fit into each other to form the length of the stick. Notice how at the base of each section there is a moulded grip or foam circle around the stick. This is where your locking mechanism is located for each section.
Slip your hand through the wrist strap and grab the handle grip of the stick. Hold your elbow at a 90-degree angle, with the stick straight up and down. This is the correct height for your Nordic walking stick. Look at the very bottom section of stick, the thinnest one, and estimate how much it needs to move up or down to make the stick the correct height.
Remove your hand from the grip and strap, and hold the stick with one hand grabbing the bottom section up near where it is inserted into the next and the other on the base of the next section holding the lock grip. Twist the bottom section counter-clockwise until it is loose enough to slide in and out of the next section.
Set the bottom section to the length that you need and then turn the section clockwise 10 to 15 times until it locks in place.
Hold the Nordic walking stick as you did in Step 2 and decide if you need more adjustment to the length. If you do, adjust the second section of stick length the same way that you adjusted the bottom. Continue doing this, adjusting a different section each time, until your stick is locked at the correct height for you. Then adjust the other stick to match.
Tips and warnings
- Test your poles to make sure all the sections have locked and remained locked while you were adjusting the length of the others. Hold the pole in front of you with your elbow at a 90-degree angle and the tip on the ground and pull down on the grip with your hand. If any of the sections have come unlocked, you will find out immediately because the pole will begin to close.
- Do not undertake any intense fitness program without first consulting your physician and making sure you are in adequate shape to begin. This is especially true for an intense cardiovascular exercise like Nordic walking. Increased blood pressure can be dangerous if you have any underlying conditions.
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