Nordic Walking Poles | Capital Nordic Walking

10 great reasons to nordic walk

1Uses over 90% of your muscles

2Increases cardiovascular work by up to 25%

compared to regular walking

3Burns over 45% more calories

compared to regular walking

4Tones upper arms, shoulders, back and leg muscles

5Develops core strength, balance and coordination

6Reduces load and strain on ankles, knees, hips

7Helps ease neck and back pain

8Promotes healthy upright posture

9Helps with injuries and health conditions

like arthritis and Parkinson's Disease

10Is affordable, fun, sociable can be done anywhere by anyone!

Muscles Working

Running

Muscles Working

Cycling

Muscles Working

Nordic Walking

Frequently asked questions

What is Nordic Walking? Isn't it just hiking? Who can do it? Where can you Nordic Walk? Do I need the special poles to start? Do I really need lessons? See more commonly asked questions here

What is Nordic Walking?

Nordic Walking is a low-impact total body exercise. It is a specific fitness technique and not simply walking with poles like trekking or hiking. U...

Isn't it just hiking?

Nordic Walking and Hiking are quite different to each other; the poles are designed differently; the purpose for using the poles is different - as ...

Who can do it?

Nordic Walking is a safe and highly effective form of exercise for everyone. Anyone, any age, who can walk can Nordic Walk. Even dogs can do it!! F...

Where can you Nordic Walk?

Anywhere that you can and enjoy walking – you can Nordic Walk – urban street pathways, cycle-ways, sports fields, dirt roads, mountains, and beache...

Do I need the special poles to start?

You will need to use Nordic Walking poles which are different to hiking or trekking poles. Capital Nordic Walking encourages people not to buy the...

Do I really need lessons?

Absolutely! If you really want to develop a great Nordic Walk technique and get the maximum benefits.
The truth is that you don’t need lessons ...

I’ve never heard of Nordic Walking. Is it popular?

Nordic Walking is just starting to take off in Australia but it has been very popular in Europe and America for many years. In Germany and Austria ...

What are the benefits of Nordic Walking?

When Nordic Walking poles are used correctly you end up harnessing the power of the upper body muscles which helps to tone the upper body and impro...

Develops core stability and strength? Really? How?

Each time you apply pressure through the Nordic Walking pole wrist strap - with a long extended arm - the action causes a contraction of the core m...

Can Nordic Walking be used for cross-training for athletes?

Nordic Walking is an ideal cross-training exercise for sports competitors at all levels. Using Nordic Walking poles to walk, bound or run athletes ...

Can people with health conditions like diabetes or Parkinson’s Disease or others needing rehabilitation Nordic walk?

Nordic Walking has been proven to be very effective in assisting people with a range of health conditions. Nordic Walking is an effective rehabilit...

What are Nordic Walking poles like and how do they differ from hiking poles?

Nordic Walking and hiking poles are used for different purposes so they are designed differently, are used with a different technique and give diff...

Why do I need special lessons to learn how to Nordic Walk properly?

Learning to Nordic Walk is a bit like learning to ride a bike. The first few times it can feel a bit strange. But once you’ve mastered it, it feels...

What credentials do you have to teach Nordic Walking?

Kristen Pratt, Founding Director of Capital Nordic Walking is a qualified Occupational Therapist and a certified Nordic Walking Instructor with NWU...

Have any health organisations recognised Nordic Walking?

The United Kingdom National Health Service recognises Nordic Walking as a highly effective form of physical exercise and Public Health England form...

Where can I get lessons and how much do they cost?

Capital Nordic Walking provides a range of course options including Nordic Walking for Fitness and Nordic Walking for Balance and Mobility.

How do I choose suitable Nordic Walking poles?

Choosing a quality and correctly sized pair of poles is extremely important, so seeking advice is strongly recommended. Consider your budget but d...

Is Nordic Walking a group or individual fitness activity?

One of the great things about Nordic Walking is that it is something that can be done and enjoyed individually or as a group activity. Some people ...

Are there groups of people Nordic Walking in Canberra?

A popular way to enjoy Nordic Walking is to join up with other people so that you can chat and enjoy your workout and the scenery together. Capita...

About Kristen

Founder of Capital Nordic Walking

Kristen discovered Nordic Walking in 2011 whilst living in Switzerland and working with the World Health Organisation's Disability and Rehabilitation team. After trying it out and realising its enormous benefits, Kristen completed a comprehensive, Government Certified Instructor course with NWUK. She is a qualified Occupational Therapist and certified Nordic Walking Instructor with Nordic Walking UK, the Nordic Academy and the International Nordic Walking Federation (Australia) (INWA)."

Capital Nordic Walking Course Options

Nordic Walking for Fitness

Nordic Walking for Balance and Mobility

Group Nordic Walking for Fitness

Couples/Friends Nordic Walking for Fitness

Private Nordic Walking for Fitness or Balance and Mobility

Our Courses

Our Clients' Stories

Margo – less knee pain and weight loss -

Margo came to Nordic Walking to see if it would make walking easier and less painful after having one full knee replacement and a “tidy up” of the other knee. She quickly discovered one of the secrets to Nordic Walking - that when the poles are used correctly and effectively you can reduce the load on your feet, knees, hips and lower back by up to 10kgs - it’s sort of like walking with crutches.
And because you are harnessing the power of your upper body to propel yourself along you are suddenly using over 90 per cent of your muscles, naturally moving faster and getting a great cardio workout. Margo was wrapped that when Nordic Walking she was able to finally walk at a good pace, for long distances, with a lot less pain - she was soon Nordic Walking for an hour each day. An added bonus was that after her first 3 months of Nordic Walking she dropped 7kg that had crept on when she was unable to move easily due to knee pain.
Recently Margo and her husband Mike spent a couple of months travelling and hiking through South America, including some challenging terrains - steep, slippery with gravel or ice.
Margo said that she would not have been able to do this amazing trip if hadn’t been for the poles - not only did they take the strain off her knees but they gave added stability and confidence to undertake the challenges and enjoy the rewards while making it much less likely that she would fall because she had 4 points of contact on the ground.

Christina and her son Jake – how Nordic Walking is changing their lives -

Christina and Jake started to learn how to Nordic Walk in March 2015.
Christina is 52 and had many health challenges. She had come to Nordic Walking in the hope that it would enable her to rem...

Christina and Jake started to learn how to Nordic Walk in March 2015.
Christina is 52 and had many health challenges. She had come to Nordic Walking in the hope that it would enable her to remain active and get strong and fit as she dealt with a raft of serious health challenges. Christina was overweight, recovering from breast cancer treatment including surgery, had both knees replaced, hip bursitis and a shoulder rotator cuff injury. She was in a lot of pain and walking was difficult, stairs almost impossible Christina had encouraged 25 year-old Jake to join her for the lessons as Jake was trying to lose a bit of weight and get back to his football days level of fitness – and he already enjoyed walking.
Jake has Asperger’s Syndrome – and whilst that means he clearly has above average intelligence he struggles with a few things like some social interaction and communication, some motor skills and changes in routines. Jake’s also not so keen on big team activities – so Nordic Walking suited him well.
Jake worked so hard during our lessons it was often hard for Christina and I to keep up with him! And he’d usually end the lesson hot and sweaty and having covered a lot of ground. It was clear that he was putting his new skills into practice in between lessons as he picked up the technique quickly and in no time was looking like a natural.
By the following June Jake had already lost 7kgs! Go Jake!

Why so many ex-runners are turning to Nordic Walking? -

Kristen and Laurie were both keen runners until the years and injuries took their toll and made running not so much fun anymore. They were both struggling to find an activity that they enjoyed and...

Kristen and Laurie were both keen runners until the years and injuries took their toll and made running not so much fun anymore. They were both struggling to find an activity that they enjoyed and gave them the same benefits as running.
Laurie initially resisted s attempts to get him to try out Nordic Walking. He eventually gave in, learnt the correct technique and hasn’t looked back. Laurie said…..
“I simply couldn’t run any more due bad knees and back and wasn’t able to find a form of exercise that I enjoyed and gave me the intensity of workout and buzz that running outdoors gave…. that’s until I learnt to Nordic Walk: it ticks all the boxes – it’s convenient – you can do it anywhere that you like to walk, you can adapt the technique and intensity to suit your workout goals, and you are outdoors. Best of all I haven’t experienced any of the injuries that I was getting with running”.
Kristen and Laurie competed (Nordic Race Walked) in the Canberra Running Festival on 15th April 2018 for the second year in a row. In 2017 they did the 10km clocking 1-hour 22minutes with a pace of 7.54 per km. In 2018 they stepped it up literally! And did the half marathon achieving their goal of getting in less than 3 hours – ahead of a fair few runners.

Roslyn: Nordic Walking with Multiple Sclerosis -

Hello, my name is Roslyn and I'm 43 years old.
I was diagnosed with Multiple Sclerosis when I was 20 years old.
Over time I was becoming weaker, losing confidence in my walking and started ha...

Hello, my name is Roslyn and I'm 43 years old.
I was diagnosed with Multiple Sclerosis when I was 20 years old.
Over time I was becoming weaker, losing confidence in my walking and started having multiple falls. I was going out less and staying home more. My fitness was declining along with my general health.
I decided to try Nordic Walking to get moving again and boy what a change!
Walking with the poles gives me a confidence I haven't felt in years! My strength, fitness and stamina along with my general health are improving. The number of falls I have had has dramatically decreased.
I look forward to walking and have even set myself a goal to walk 5km in the MS Run/Walk
I recommend Nordic Walking to everyone - it's liberating and transformative.

Lisa – living with fibromyalgia……… and “Paw-dic” Walking! -

Lisa had been finding it increasingly difficult to stay fit while battling with the challenges of fibromyalgia - a long-lasting or chronic disorder that causes chronic body pain. The constant muscle and tissue tenderness can also lead to sleep problems. Shooting pains that may be quite severe originate from parts of your body known as “tender points”.
Many doctors recommend an exercise and fitness program as the first line of treatment for fibromyalgia. This is before any type of medication is considered. All of the evidence concludes that it’s important to stay active.
Movement should be a key part of your overall treatment plan. Exercising regularly is one of the most effective ways to treat fibromyalgia - yet it can be difficult to get started and find something that you can manage.
Lisa quickly felt the benefits of Nordic Walking due to it’s low impact nature and also because the perceived level of exertion (how hard you think you are working) is a lot less than what you are doing - so it’s quite easy to work reasonably hard without feeling exhausted. Oxley dog was determined not to be left out of their daily walks - so Lisa taught him to walk on a lead attached to her waist.
This ended up being a more comfortable way of walking him as their was less strain on Lisa’s arms, shoulders and back. These days if Lisa goes out with her Nordic Walking poles and doesn’t take Oxley - he sulks for the rest of the day!!

Agnes: Polio Survivor: Nordic Walking a new lease on life -

I am a polio survivor. What this means is that every day requires extra effort to be able to walk around. My muscles are weak and some muscles don’t work at all. Having one leg about 3.7 centimetres shorter than the other means that I walk with a pronounced limp. This means quite a strain on my lower back because I also have 2 kilograms of full-length calliper on that leg to help me walk.
I have tried different exercises to strengthen my back muscles with minimal effect. I am
Case always on the lookout for what I can do to help maintain and hopefully improve what I have so when I came across an article on Nordic walking I thought that it may have possibilities. I could feel straight away that this definitely had potential.
The poles that suited me are the striders. They help stabilise my walk and take the strain away from my back. After only two months of Nordic walking for only 40 minutes twice a week I am able to stand more upright because of a strengthening of my back muscles.
By using the poles I can walk faster and further as well as the added bonus of no back pain. Instead of struggling to walk about 600 meters unaided and feeling exhausted and suffering back pain I can now walk two kilometres using the poles and feel great.
They have given me a new level of independence and I am so happy that I discovered Nordic Walking. I have even used them on my holidays overseas.

Hannah: Nordic Walking her way back from a catastrophic stroke -

Hannah was 35years when she had brain surgery for a benign brain tumour. The operation was extremely risky and left her with a brain stem stroke. She woke with no movement on her right side, and a host of other problems. She started from an extremely low base. Once she left hospital three months after the event, she could just manage walking across the room.
About 5 months after her operation, Hannah took up Nordic Walking. She was extremely unbalanced at first, there are many memories of almost falling over down the driveway. But months and months of consistency have paid off!
Hannah can now walk about 5kms, that's taken only about 18 months! Nordic Walking is amazing post stroke because the pole action helps those with hemiparesis get used to oppositional stride again and actually engage their affected arm as they walk, helping to reduce the risk of developing limb non-use, which happens to a lot of stroke survivors.
She has also found Nordic Walking better than any sleeping pill! Since the stroke, Hannah has had difficulty sleeping, but Nordic Walking that morning always aids her sleep that night. And has also done wonders for her mood, which can become quite depressed in most stroke survivors. But she can actually feel the effect of happiness on her brain after a Nordic Walk, and it's amazing anti anxiety effects. Some days she'd need to Nordic Walk just to keep her anxiety at bay, and it worked!
Hannah will continue Nordic Walking, probably forever! And attributes it a lot to her remarkable recovery.

Dr David Nott - Nordic Walking: Stability for improved Mobility -

Former Heart Foundation ACT Board Director, Dr David Nott enjoying Nordic Walking.
If you’ve ever wondered why some people walk around with poles when there’s no snow then take the chance to t...

Former Heart Foundation ACT Board Director, Dr David Nott enjoying Nordic Walking.
If you’ve ever wondered why some people walk around with poles when there’s no snow then take the chance to try it for yourself at the Finnish Embassy in Yarralumla’s World Nordic Walking Day event on May 19.
Proponents of Nordic Walking say it uses over 90 per cent of the body’s muscles – leaving humdrum exercise pursuits like walking, running and cycling in the shade.
The Heart Foundation’s ACT Division is partnering in the event and promotes the benefits of Nordic Walking.
“Many people are discovering the benefits of Nordic Walking. It helps with fitness, cardiovascular health, weight control, rehabilitation, and of course – for fun,” said CEO of the ACT Division, Tony Stubbs. Former ACT Board Director, Dr David Nott, is a recent recruit to the joys of Nordic Walking and has developed his new skills with the aid of some coaching from Capital Nordic Walking. “It’s outdoors and it’s great. It’s actually easier than walking,” said Dr Nott. “Having the two Nordic walking poles improves mobility and stability while giving me a whole-body workout, and of course a good cardiovascular work- out.”
Kristen Pratt from Capital Nordic Walking Group said Dr Nott’s posture has greatly improved since taking up the pursuit.
“Dr Nott is loving Nordic Walking – he has built up to two kilometres every other day with the goal of doing the five-kilometre bridge to bridge by Christmas,” Ms Pratt said.
“Nordic Walking aligns well with the Heart Foundation’s current Prime Minister’s One Million Steps Walking challenge. It’s not too late for people to head to the Heart Foundation website to sign up, and in doing so achieve better cardiovascular health,” said Mr Stubbs.
Nordic Walking is said to have kept Scandinavian skiers trim since the 1930s when it became part of their summer training regime.
The secret to Nordic Walking being more effective than regular walking, running and cycling is in the specially designed poles and correct technique which enables people to harness the power of their upper bodies, actively using most of the body’s muscles.
Canberra has a growing community of Nordic Walkers and the activity is suitable for all ages, fitness levels and exercise goals.
Anyone – with or without poles – is welcome to attend the event at the Finnish Embassy at 12 Darwin Avenue Yarralumla on Saturday, May 19 which will run from 9 am to 12 noon.
Visitors can watch the seven-kilometre Invitation Challenge or decide to take part in the leisurely Social Nordic Walk and Talk stroll along the lake front, which starts and finishes at the Embassy.
Organisers are promising a fun-filled morning in the spirit of the Finnish Crazy Games.
There will also be an opportunity to donate to the Heart Foundation and Finnish food and drinks will be for sale.
For more information about the free event click here

Elizabeth Reid on how Nordic Walking has enabled her to stay active with Parkinson’s -

“I started Nordic Walking in 2015. As well as being a fun form of exercise, I wanted to improve my posture, which had begun to resemble that of Quasimodo as I struggled with Parkinson’s. The progressive deterioration of Parkinson’s has meant that I have slowed down over the years, but the poles ensure that I am well supported and help with my balance. The Thursday Nordic Walking group brings laughter and friendship into my life. My Nordic Walking poles got me through Uzbekistan and Western China last year, and this year I am taking my poles on a Trans-Siberian journey” Nordic Walking is particularly helpful for people with Parkinson’s: Balance: the four points of contact on the ground provide stability and encourage at tall upright safe walking posture Big: Nordic Walking encourages big arm swings and longer strides – helping the tendency of people with Parkinson’s to take small shuffling steps Brain: all exercise is known to promote brain health and a cross-body activity like Nordic Walking has been shown to have strong neuroprotective benefits

“It’s a beautiful thing… suddenly you are standing and walking tall…. it feels great to be out walking so confidently” -

Marilyn is one of 5 women from Canberra’s Women with Parkinson’s Support Group who participated in a Nordic Walking course in August 2015 with Kristen Pratt, Occupational Therapist, of Capital Nordic Walking. On completion of the course the group came together for weekly Wellness Nordic walks around Canberra’s lakes and forest trails where they enjoyed the social aspect of walking together and were able to try out some new routes and practice walking on different terrains. Walks often concluded with a coffee and a chat. All members of the group reported growing confidence in their walking as a result of Nordic Walking and feeling stronger and fitter overall.

Maya 13 years old: Nordic Walking improving posture and counteracting ‘text-neck’ -

Young children and teenagers are developing hunchbacks because of their addiction to texting, social media and smartphones. “The condition is called ‘text neck’ because it is often caused when people sit with their heads dropped forward looking at their devices for several hours at a time. “Instead of a normal forward curve, patients can be seen to have a backwards curve. It can be degenerative, often causing head, neck, shoulder and back pain. After I taught my 13-year-old niece Maya to Nordic Walk the changes to her posture were visible immediately. Nordic Walking encourages an upright posture, opens the chest and strengthens the upper back postural muscles – effectively counteracting the damaging impact of postural changes due to too much time looking down at devices. The other bonus is that it’s impossible to use a mobile phone while Nordic Walking!!! What Maya said...”I didn’t have very good posture and I always had injuries from sport. Over the four days we were at the coast I learnt to Nordic walk and ended up walking approximately 25km in total because Nordic walking made walking so much fun. Already I have felt changes in my posture and I have had less pain from injuries, since I started Nordic walking. For me Nordic walking was heaps of fun. Now I love going for walks and I can finally stand up straight, with out thinking about it. Thank you Aunty Kristen for teaching me and I highly recommend it”

Mel and Stewart – Nordic Walking for Mums to be and new Mums -

Stewart gave Mel a Nordic Walking course for her 36th birthday! Something that they could do together outside! What a better gift - the gift of good health! It turned out that there would soon be three of them Nordic Walking as Mel was already pregnant when they started their course. Because of the low impact nature of Nordic Walking it is really great for “Mums-to- be” and new Mums. Nordic Walking unloads hips, lower back and tired legs [by up to 10kgs], supports a good centre of gravity, strengthens core and upper body, arms and shoulders - in preparation for carrying around that rapidly growing new bundle! You can Nordic Walk right up to delivery and as soon as the little one arrives they love to go on your front while NWing (as they are so used to the motion) and then on your back when they are older. You can Nordic Walk and catch up with mates. No need for prams or baby sitters! How cool is that! We can’t wait to meet our newest and youngest Nordic Walker - when he/she is born in July.

Roland Zede - the Flying Frenchman! -

OK! he's not a CNWing client! Roland is a French Nordic Walking Coach who teaches all levels and excels at the elite athlete level - preparing Nordic Walkers for competition. He's an inspiration! ...

OK! he's not a CNWing client! Roland is a French Nordic Walking Coach who teaches all levels and excels at the elite athlete level - preparing Nordic Walkers for competition. He's an inspiration! CNWers follow Roland's technique tips closely and look forward to the day when he gets out to Australia to share his experience and skills with us! In 2009 the French Sports Ministry issued a state delegation to the Federation of French Athletics declaring Nordic Walking an official sports discipline! Lucky them!

First-timers! Poppy & Molly Coventry -

"I really love a lot of sports and I thought Nordic walking was one of the most enjoyable I’ve tried. I felt like it was working every part of my body whilst having so much fun, I really enjoyed Nordic walking and would definitely recommend it" Molly Coventry "Nordic walking was so fun it was a bit hard at the start once Kristen gave me a few tips I got the hang of it. I really love Nordic walking i would definitely do it again!" Poppy Coventry

View more client stories

Upcoming Events

In order to gain maximum benefit from Nordic Walking it is important to learn the correct technique from a qualified instructor. Contact us now to start your Nordic Walking journey!

Contact Info

Capital Nordic Walking, Canberra, Australia

0499 993 215

hello@capitalnordicwalking.com.au

Still have questions? Check out our FAQ page to find out more

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Nordic Walking Changes Lives!

Low impact - high results - total body fitness

More effective than jogging, cycling, swimming, or walking without fitness poles

Nurtures a sense of vitality, clarity, calm, and balance

It's fun! Can be done by anyone, anywhere

10 great reasons to nordic walk

1Uses over 90% of your muscles

2Increases cardiovascular work by up to 25%

3Burns over 45% more calories

4Tones upper arms, shoulders, back and leg muscles

5Develops core strength, balance and coordination

6Reduces load and strain on ankles, knees, hips

7Helps ease neck and back pain

8Promotes healthy upright posture

9Helps with injuries and health conditions

10Is affordable, fun, sociable can be done anywhere by anyone!

Running

Cycling

Nordic Walking

Watch Nordic Walkers in action here

Frequently asked questions

What is Nordic Walking?

Isn't it just hiking?

Who can do it?

Where can you Nordic Walk?

Do I need the special poles to start?

Do I really need lessons?

I’ve never heard of Nordic Walking. Is it popular?

What are the benefits of Nordic Walking?

Develops core stability and strength? Really? How?

Can Nordic Walking be used for cross-training for athletes?

Can people with health conditions like diabetes or Parkinson’s Disease or others needing rehabilitation Nordic walk?

What are Nordic Walking poles like and how do they differ from hiking poles?

Why do I need special lessons to learn how to Nordic Walk properly?

What credentials do you have to teach Nordic Walking?

Have any health organisations recognised Nordic Walking?

Where can I get lessons and how much do they cost?

How do I choose suitable Nordic Walking poles?

Is Nordic Walking a group or individual fitness activity?

Are there groups of people Nordic Walking in Canberra?

About Kristen

Founder of Capital Nordic Walking

Capital Nordic Walking Course Options

Nordic Walking for Fitness

Full price $150.00 pp Concession price $130.00 pp

Nordic Walking for Balance and Mobility

Full price $150.00 pp Concession $130.00 pp

Group Nordic Walking for Fitness

Full price $150.00 pp Concession price $130.00 pp

Couples/Friends Nordic Walking for Fitness

Full price $180.00 pp Concession price $160.00 pp

Private Nordic Walking for Fitness or Balance and Mobility

Full price $100.00 per hour. Concession price $85.00 per hour

Capital Nordic Walking Coaches

Our Clients' Stories

Margo – less knee pain and weight loss -

Christina and her son Jake – how Nordic Walking is changing their lives -

Why so many ex-runners are turning to Nordic Walking? -

Roslyn: Nordic Walking with Multiple Sclerosis -

Lisa – living with fibromyalgia……… and “Paw-dic” Walking! -

Agnes: Polio Survivor: Nordic Walking a new lease on life -

Hannah: Nordic Walking her way back from a catastrophic stroke -

Dr David Nott - Nordic Walking: Stability for improved Mobility -

Elizabeth Reid on how Nordic Walking has enabled her to stay active with Parkinson’s -

“It’s a beautiful thing… suddenly you are standing and walking tall…. it feels great to be out walking so confidently” -

Maya 13 years old: Nordic Walking improving posture and counteracting ‘text-neck’ -

Mel and Stewart – Nordic Walking for Mums to be and new Mums -

Roland Zede - the Flying Frenchman! -

First-timers! Poppy & Molly Coventry -

Upcoming Events

How you feel after a Nordic Walk!

Capital Nordic Walking included on Breast Canberra Australia Network Provider List

How Nordic Walking helped Sandra lower her high blood pressure

Autumn Nordic Walking Courses - Something for Everyone!

Staying Healthy and Protecting Others

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Contact Info

Get in Touch