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Walking poles: Good for brisk walking?
By Mayo Clinic staffOriginal Article: http://www.mayoclinic.com/health/walking-poles/AN01798
- With Mayo Clinic physical medicine and rehabilitation specialist
Edward R. Laskowski, M.D.
read biographyclose windowBiography of
Edward R. Laskowski, M.D.
Edward R. Laskowski, M.D.
Dr. Edward Laskowski is certified by the American Board of Physical Medicine and Rehabilitation, including subspecialty certification in sports medicine, and is a fellow of the American College of Sports Medicine. He is co-director of the Mayo Clinic Sports Medicine Center and a professor at College of Medicine, Mayo Clinic.
He has been on the staff of Mayo Clinic since 1990 and specializes in sports medicine, fitness, strength training and stability training. He works with a multidisciplinary team of physical medicine, rehabilitation and orthopedic specialists, physical therapists, and sports psychologists.
Dr. Laskowski is an elite-level skier and an avid hiker, cyclist and climber. He approaches sports medicine from the perspective of a physician and an athlete.
In 2006, President George W. Bush appointed Dr. Laskowski to the President's Council on Physical Fitness and Sports, and he has received a Distinguished Service Award from the Department of Health and Human Services for his contribution to the Council.
Dr. Laskowski was a member of the medical staff of the Olympic Polyclinic at the 2002 Winter Olympics in Salt Lake City and has provided medical coverage for the Chicago Marathon. He serves as a consulting physician to the National Hockey League Players' Association and is a featured lecturer at the American College of Sports Medicine's Team Physician Course.
Dr. Laskowski, a Cary, Ill., native, has contributed to Mayo Clinic's CD-ROM on sports, health and fitness, a website guide to self-care, and hundreds of Mayo Clinic articles and booklets in print and online. He is a contributing editor to the "Mayo Clinic Fitness for EveryBody" book, and he has presented lectures throughout the world on health, fitness and sports medicine topics. His teaching expertise has been recognized by his election to the Teacher of the Year Hall of Fame at Mayo Clinic.
"There are many myths and misconceptions about exercise and fitness in general, and also many traditions that don't stand up to scientific scrutiny," he says. "My goal is to provide the most up-to-date and accurate information on sports medicine and fitness topics in a way that you can practically incorporate into your life."
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Question
Walking poles: Good for brisk walking?
Could walking poles help me get more out of my daily walk?
Answer
from Edward R. Laskowski, M.D.
Walking poles work your arms, shoulders, chest and upper back muscles through a functional range of motion as you walk — which can help you turn your daily walk into a full-body workout. This activity is sometimes called Nordic walking.
Most walking poles have rubber tips that grab the pavement and wrist straps that secure the poles to your arms. With one walking pole in each hand, you grip the handles and push off with each stride. Sturdier walking poles designed for hiking are known as hiking or trekking poles.
Consider the benefits of walking poles:
- The arm movement associated with walking poles adds intensity to your aerobic workout, which helps you burn more calories.
- Walking poles improve balance and stability.
- Walking poles help you maintain proper posture, especially in the upper back, and may help to strengthen upper back muscles.
- Walking poles take some of the load off your lower back, hips and knees, which may be helpful if you have arthritis or back problems.
Walking poles in various fixed or adjustable lengths are available online and in many sporting goods stores.
Next questionBarefoot running shoes: Better than traditional running shoes?
- Hansen EA, et al. Energy expenditure and comfort during Nordic walking with different pole lengths. Journal of Strength and Conditioning Research. 2009;23:1187.
- Saunders MJ, et al. Trekking poles increase physiological responses to hiking without increased perceived exertion. Journal of Strength and Conditioning Research. 2008;22:1468.
- Schiffer T, et al. Energy cost and pole forces during Nordic walking under different surface conditions. Medicine and Science in Sports and Exercise. 2009;41:663.
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Jan. 17, 2012.
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