Are you looking for an exercise that you can do while chatting and enjoying beautiful views? If so, why not give Nordic Walking a try?

Phill Alcock, an instructor for British Nordic Walking, has written a manual to try and make Nordic Walking as accessible as possible for people with arthritis. Here he explains why he is determined to bring Nordic Walking to as wide an audience as possible.

What is Nordic Walking?

Nordic Walking was originally developed by cross country skiers in Finland in the 1930s. “It was the kind of exercise they could do,” Phill says, “similar to cross country skiing, when there was no snow.” It uses specially designed poles to work your upper body, as well as your legs. This reduces the pressure on your joints and makes you feel lighter on your feet.

“You have two poles, one in your left hand and one in your right hand, connected by gloves. These make it easier to push on the poles.”

“The idea is that you hold the poles at an inclined angle behind you and push the right-hand pole and that pushes your right leg forward,” he says. “As that happens, you push with the left-hand pole and that moves the left leg forward.”

Nordic Walking is a recommended exercise by the NHS for people with arthritis. It is very versatile and can be adapted for different degrees of mobility. Despite this, it is often seen as something for the super fit.

“If people look up Nordic walking on the internet,” he says, “it looks like it is done by very fit 20 somethings bouncing through the countryside.” Phill has been trying to change this.

“When using the poles with arthritis, you can use them in a special ‘Japanese mode’,” he says. “In this technique you use the poles nearly upright, so that they are providing a lot of support but little propulsion.”

How it all began

Around 20 years ago, Phill started to experience osteoarthritis in his left ankle and left knee. “Unless you actually feel it,” Phill says, “it isn’t easy for people to know how debilitating even a slight amount of arthritis can be. I have great difficulty getting in and out of chairs.”

A visit to the doctor led him to try Nordic Walking. “He suggested I try Nordic Walking, so I looked into it and started doing it, and started going to some classes.” It wasn’t long before Phill, who was a coach with England Athletics, took a course to become an instructor.

“Eight of us in Derbyshire were selected to do Nordic Walking training with British Nordic Walking, a not-for-profit social enterprise.” Phill makes sure his lessons are open to people from all backgrounds.

“I can personalise what I do,” he says. “If I can promote Nordic Walking for Arthritis with British Nordic Walking and get more and more instructors interested in training specifically for arthritis then I think we can make a really big impact. "I am currently working with a specialist physiotherapist to this end.”

Why is it so beneficial?

Nordic Walking can help reduce the pressure on your joints. “If you are going downhill,” Phill says, “three times your body weight will be in your lower limbs.”

Nordic Walking can help to support you by providing stability and reducing strain. Phill adapts his teaching to the different levels of arthritis that people might experience.

“In the extreme, you get someone who can hardly move steps, and in the other extreme, someone who can run but it hurts. For each of those groups, I have designed a specific Nordic Walking application.”

Tips if you are thinking of taking up Nordic Walking

Nordic Walking is an adaptable and affordable exercise that can be enjoyed by people at different ages and with different severity of arthritis. Phill offers some advice for those who are just starting out. 

Accessibility

So long as you have the gloves and the poles, Nordic Walking can be done anywhere. It can be done just as easily by yourself as it can in a group. “There seems to be a lot of emphasis on using leisure centres,” Phill says. “That is not going to work with a large proportion of the population, especially people who are elderly.”

“Nordic Walking is essentially an outside gym without the Lycra.” If you don’t know where to start, don’t worry. If you join a group, they’ll be able to show you the proper technique, and help you avoid common problems.

Adaptability

A big advantage of Nordic Walking is that it is adaptable to people who experience arthritis differently. “What you have to remember with Nordic Walking,” Phill says, “is that it is extremely versatile.”

For people with arthritis in the hands or limited grip strength, the strap on the Nordic Walking pole can help to ease any pressure on the grip.

Equipment

You must use poles designed specifically for Nordic Walking. Hiking Poles shouldn’t be used as an alternative. “The poles,” Phill says, “are very slim, very light, with a connected glove.”

“At the moment you can get a reasonable pair of poles for about £24 from various retailers,” he says. “The nice thing about the poles is that they have the spare parts, and they are not expensive.”

For those who have limited grip strength, poles with ergonomic handles are also available for about £60.

Music

Nordic Walking relies on well-timed movements. “One of the problems people have,” Phill says, “is rhythm.” “You would be amazed how bad people can be at fluctuating their arms and legs.”

Listening to a tune can be hugely beneficial. “What can be done very effectively is that you can use music, which can create rhythm and pace.”