Dee Persists
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Healthy Aging Specialist and Personal Trainer offering in-home and small group wellness activities. Strength, mobility, confidence, and connection since 2019.

Nordic Pole Walking
Nordic Walking: More Than Walking With Poles
Nordic Walking is not hiking with poles. It is a specific fitness technique designed to turn walking into a full-body workout.
Nordic Walking developed from the dry-land training methods used by Scandinavian cross-country skiers. By adapting the poling mechanics of Nordic skiing to walking, athletes could continue training their upper body, core and cardiovascular system when there was no snow.
Today, Nordic Walking has become a popular form of exercise and active recreation throughout Europe — and for good reason.
Why Nordic Walking?
Ordinary walking is excellent exercise. Running can provide an intense cardiovascular workout. Nordic Walking offers another option: a vigorous, full-body walking workout without the repetitive impact of running.
When Nordic Walking technique is performed correctly, the poles aren't simply there for balance. Each pole plant becomes part of the stride.
Your arms, shoulders, back and core actively contribute to forward propulsion while your legs continue doing what they do naturally — walking.
That creates a surprisingly effective workout.
Nordic Walking can help you:
Engage more of the upper body and core than ordinary walking
Increase cardiovascular demand and energy expenditure
Develop arm, shoulder and trunk strength and endurance
Encourage an upright, athletic walking posture
Improve coordination and body awareness
Increase stability on hills and uneven terrain
Distribute effort throughout the body rather than concentrating it entirely in the legs
Walk vigorously without the impact associated with running
Is Nordic Walking Easier Than Regular Walking?
Not necessarily — and that's part of what makes it so effective.
With good Nordic Walking technique, you may actually be doing more total work than you would during an ordinary walk. The difference is that the workload is distributed across your upper body, core and lower body.
Instead of asking your legs to do all the work, you are recruiting more of your body to propel you forward.
That can make Nordic Walking feel remarkably efficient even while you're getting a substantial cardiovascular and muscular workout.
The Secret Isn't the Poles. It's the Technique.
This is the most important thing to understand about Nordic Walking:
Buying Nordic Walking poles does not automatically give you a Nordic Walking workout.
The fitness benefits come from learning how to coordinate your stride, arm swing, pole angle, pole plant, grip and release so that the upper body actually contributes to propulsion.
Without that technique, the poles may simply become walking sticks.
That is why instruction matters.
A qualified instructor can help you learn the movement pattern correctly from the beginning, adjust the poles to your body, identify inefficient movement patterns and progressively develop a natural, powerful Nordic stride.
Once you learn it, however, Nordic Walking is remarkably accessible.
Serious Fitness Doesn't Require Expensive Equipment
You don't need a gym membership or thousands of dollars of equipment.
You need comfortable walking shoes, an appropriate pair of poles, a place to walk — and the knowledge of how to use them.
There are dozens of poles on the market, and you do not need to spend a fortune on specialized equipment. I have personally tested and examined more than 20 different pole options and can recommend several good choices in approximately the $40–$90 range, depending on your goals and preferences.
Once you have the equipment and learn the technique, your neighborhood, greenway, park or favorite trail can become your gym.
Walking — Upgraded.
Nordic Walking can be adapted for beginners, experienced walkers, hikers, athletes and adults who want to maintain strength and cardiovascular fitness as they age.
It can be gentle.
It can be athletic.
And when you learn to use the poles for propulsion rather than simply carrying them along, it can be a serious full-body workout.
Learn Nordic Walking in Asheville
I offer private Nordic Walking instruction, small-group workshops and club fitness hikes in the Asheville area.
Whether you want to improve your fitness, become a stronger walker or hiker, add upper-body work to your walks, or simply discover a new way to exercise outdoors, I can teach you the technique and help you select equipment without overspending.
Don't just buy the poles. Learn the technique.
Contact me for private instruction, upcoming workshops and the current Nordic Walking event schedule.
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Core Balance Training Exercises: A Deeper Dive
Core Balance Training (CBT) focuses on re-educating your body to move efficiently and effectively, with a strong emphasis on the often-neglected deep core muscles. While specific exercises can vary, here are some common elements you might find in a CBT program:
Core Engagement Exercises
* Pelvic tilts: These help you isolate and engage the deep core muscles.
* Diaphragmatic breathing: Focusing on deep, belly breathing helps coordinate core activation with respiration.
* Bracing exercises: These teach you to engage your core in a supportive manner, similar to how you would brace for an impact.
Movement Retraining Exercises
* Crawling patterns: These re-establish basic movement patterns and promote core stability.
* Weight shifting exercises: These help you learn to shift your weight efficiently without compromising core stability.
* Functional movements: Activities like squatting, lifting, and carrying are broken down and retaught with proper core engagement.
Postural Awareness Exercises
* Wall stands: These help improve posture and alignment by teaching you to distribute weight evenly through your feet and core.
* Foam rolling: This helps release tension in the muscles and improve flexibility, which can positively impact core function.
Additional Considerations
* Progression: CBT is a gradual process. Exercises start simple and progressively become more challenging as your core strength and control improve.
* Individualized approach: A qualified CBT practitioner can tailor the program to your specific needs and goals.
* Mind-body connection: CBT emphasizes the importance of being aware of your body and its movements.
Remember: The goal of CBT isn't just to strengthen your core but to retrain your body to move in a way that reduces strain and pain.
Would you like to learn more about how to incorporate core balance training into your daily routine?
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