Unlocking Movement: The Power of Nordic Walking for Parkinson's

In this episode, "Unlocking Movement: The Power of Nordic Walking for Movement," we dive deep into an incredibly beneficial, yet often overlooked, exercise that can significantly improve your mobility and confidence.

Discover how Nordic Walking, a full-body movement practice, offers profound benefits specifically tailored for the Parkinson's community. We explore how this unique activity goes beyond regular walking to address some of the most challenging aspects of PD.

In this episode, you'll learn about the specific advantages of Nordic Walking for:

• Gait Improvement: Addressing shuffling, reduced stride, and freezing of gait through external cues and rhythmic propulsion.
• Posture Correction: Counteracting stooped posture by encouraging an upright stance and engaging core muscles.
• Enhanced Arm Swing: Re-establishing natural, symmetrical arm movement and improving range of motion.
• Improved Balance & Reduced Fall Risk: Utilizing poles for increased stability, better proprioception, and enhanced dynamic balance.
• Cardiovascular Fitness: Achieving an effective full-body workout that boosts aerobic capacity and helps manage fatigue.

Whether you're new to exercise or looking for a powerful addition to your routine, this episode provides practical insights on how Nordic Walking can help you unlock more movement and live an even more exceptional life.

Disclaimer: Please consult your health care professional before starting any new exercise program to ensure that it is appropriate for your individual health needs.  

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#NordicWalking #ParkinsonsDisease #ParkinsonsExercise #MovementDisorders #GaitImprovement #BalanceTrainin

Chapters

• 0:10 Welcome to Live Parkinson's
• 1:43 What is Nordic Walking?
• 5:07 Nordic Walking Benefits for Parkinson's
• 8:23 Improving Gait and Posture
• 13:44 Enhancing Arm Swing and Balance
• 18:10 Cardiovascular Benefits and Watch-outs
• 21:21 Getting Started Safely
• 24:22 Personal Experience and Final Thoughts

Transcript

Speaker 1: 0:10

Hello and welcome to Live Parkinson's. Live an Exceptional Life the podcast dedicated to empowering you with knowledge and strategies to live a great quality of life with Parkinson's. I'm your host, chris Kastenbader, and I've been living an exceptional life with Parkinson's for 15 years. I'm your host, chris Kustenbader, and I've been living an exceptional life with Parkinson's for 15 years. Today, we're diving into an incredibly beneficial yet often overlooked exercise Nordic walking. We all know exercise is vital for managing Parkinson's symptoms, but what if there was an activity that specifically targeted some of the most challenging aspects, like gait, posture and balance, while boosting your cardiovascular health? Nordic walking offers a unique full-body workout that can significantly improve your mobility and confidence. Now it's more than just walking with poles. It's actually a mindful movement practice with profound benefits for the Parkinson's community. So what are we going to be covering in this episode? Well, let's pull back the curtain and have a peek. We'll lead it off with exploring what Nordic walking actually is, how it differs from regular walking, and then we'll switch gears and dive into the specific advantages for gait, posture, arm swing, balance and overall cardiovascular fitness. Then we'll close it out with how you can get started safely and effectively with Nordic walking. So grab a comfortable seat, maybe make a cup of tea or coffee, and let's discover how Nordic walking can help you unlock more movement and live an exceptional life.

Speaker 1: 1:43

So let's start by answering the question what is Nordic walking and how does it differ from regular walking? Well, nordic walking is a full body exercise that combines regular walking with the use of specifically designed poles similar to ski poles and you can also think of hiking poles as well that are designed to engage the upper body as well as the legs. So what makes it unique? Well, nordic walking was developed as an off-season training for cross-country skiers. The technique involves a coordinated movement where the opposite arm and leg move together with the poles planted diagonally behind the body to help propel you forward. Now, the poles used are lightweight poles with ergonomic grips and wrist straps, plus rubber or metal tips, depending on the terrain that you're walking on. Now it's crucial to understand that Nordic walking poles are different from typical hiking poles. They feature a unique strap system that allows you to actively push off the ground, with the poles propelling you forward. This isn't just about support, it's about active engagement. So, now that we know what Nordic walking is, that begs the question besides the poles, how are Nordic walking and regular walking different? Well, the active push-off is what transforms a simple walk into a full-body workout engaging up to 90% of your muscles, compared to about 50% in regular walking. To about 50% in regular walking Now.

Speaker 1: 3:30

In addition, nordic walking is a low impact and reduces stress on joints, making it a good option for people with arthritis or mobility concerns. Nordic walking also provides a cardiovascular boost. It increases the heart rate and oxygen consumption more than regular walking. And then, finally and I found this very interesting that you can burn up to 46% more calories than standard walking alone. Now, in the Harvard Medical School Harvard Health Publishing article Fitness Trend Nordic Walking, they state lots of evidence confirms that Nordic walking burns more calories than regular walking. Estimates range from an increase of 18% to 67%, more reduction in fat mass, bad LDL cholesterol and triglycerides, depression and anxiety, chronic pain and waist circumference, and it also showed an increase in good HDL cholesterol, endurance, muscle strength and flexibility, walking distance, cardiovascular fitness and quality of life. Now, wow, that's a pretty significant number of benefits for one form of exercise.

Speaker 1: 4:50

All right now that we know what Nordic walking is, the benefits it provides and how it differs from regular walking. But why would someone with Parkinson's want to give it a try? What's unique for people with Parkinson's? Want to give it a try? What's unique for people with Parkinson's? Well, for people with Parkinson's, this full body engagement and the rhythmic nature of Nordic walking offers distinct advantages that we'll break down next. It's about repatterning movement, improving coordination and providing external cues that can bypass some of the motor challenges of PD.

Speaker 1: 5:25

Now let's get into the heart of why Nordic walking is so powerful for Parkinson's, and we'll start it with two fundamental areas gait and posture. And let's start with gait. I know that's one of the ones that I had problems with when I first started having Parkinson's symptoms. I was dragging my left leg. Now, gait improvement in people with Parkinson's. They experience changes in their gait. We all know that Shuffling steps reduced stride length, we have difficulty initiating movement and sometimes we experience freezing a gait. Now, over my 15-year Parkinson's journey, I've pretty much experienced all these except shuffling steps. I haven't got to that point yet.

Speaker 1: 6:07

Okay, so how does Nordic walking help us with these gait issues? Well, the poles act as external cues. As you push off, they naturally encourage a longer stride and a more prominent heel-toe pattern. So you're landing on your heel and rolling onto your toe. Now, the rhythmic planning of the poles provides a consistent beat, which can help overcome freezing episodes and promote smoother, more continuous walking. Then, in terms of propulsion, the active push from the poles also provides a subtle propulsion, making it easier to maintain momentum and reduce the amount of effort needed to move forward. Now I've personally done Nordic walking and I can attest to experiencing a longer stride length and a better heel-toe pattern, and it definitely made my stride smoother because I felt a nice rhythm between moving and pushing off with the poles, and my arms and legs were in sync. So that was a good thing, all right. Well, chris, this sounds great, but are there any studies that back up Nordic walking's benefit on gait in people with Parkinson's? Well, I'm glad you asked.

Speaker 1: 7:20

Let's take a quick peek at a few of the studies that were published. The first is Effects of Nordic Walking Exercise on Gait, motor and Non-Motor Symptoms and Serum Brain-Derived Neurotropic Factor in Individuals with Parkinson's Disease, and that was published in Frontiers in Rehabilitation Sciences in October 13th of 2022. Now, the purpose of this study was to investigate the immediate and long-term effect of Nordic walking exercise on walking function, motor and non-motor symptoms in Parkinson's and persons with idiopathic PD. Now the study involved 12 individuals with mild to moderate Parkinson's. They participated in six weeks of supervised Nordic walking, followed by 14 weeks of independent Nordic walking. The study found significant improvements in the six-minute walk test, 10-meter walk test, timed up-and-go test and daily step count. Now improvements were maintained at three months follow-up, so it's good that not only did they show initial benefits, but as time passed, the benefits were also observed. Serum brain-derived neurotropic factor or BDNF levels increased, suggesting neuroplasticity benefits. Neuroplasticity benefits, the authors state in the study conclusion. This study demonstrated that Nordic walking exercise was a safe, feasible and sustainable mode of aerobic exercise for this sample of participants with varied Parkinson's disease duration and severity. Following an individualized and progressive Nordic training intervention, significant improvements in walking function, daily activity level and motor functions were observed. Following supervised Nordic walking training phase, independent three-month engagement in Nordic walking exercise was sustained, with the long-term retention of these clinical improvements and an increase in serum BDNF levels over five months. Now a second study the effect of rhythmic auditory stimulation in Nordic walking on arm swing and gait parameters that was published in the Journal of Clinical and Diagnostic Research in May of 2025, so this is very recent involved 30 patients with Parkinson's, who were split into two groups. One group did Nordic walking alone and then the other group did Nordic walking with rhythmic auditory stimulation, and the researchers found that both groups improved in arm swing, stride length, cadence and functional gait assessment. The combination of Nordic walking and rhythmic auditory stimulation showed greater improvements, suggesting a synergistic effect, meaning that it built on the original benefits that they saw.

Speaker 1: 10:30

All right, now let's switch gears and look at another Parkinson's issue that many of us encounter that maybe helped with Nordic walking, and that's posture. Now the stooped or flexed posture, which is sometimes called camptochormia. Now, I guess you might want to use that when you want to really look smart or if you're playing trivia. And the question is what do you call stooped or flexed posture? Anyway, stooped or flexed posture is a common non-motor symptom that can affect our breathing and our balance. So how can Nordic walking potentially help with stooped posture?

Speaker 1: 11:07

Well, effectively, using Nordic walking poles, you naturally adapt to a more upright posture. The poles provide support and encourage you to extend your spine. Now, this isn't about conscious effort. The mechanics of movement inherently promote better alignment. So Nordic walking engages you and your core muscles, strengthening them over time, which further supports a healthier, more stable balance. So when you have a nice, strong core that helps make you stable in your center of gravity and that's going to help you have a more stable stance. Now the Nordic walking poles also give you visual feedback, because the poles serve as a constant reminder to stand tall and engage your entire body.

Speaker 1: 11:54

Now let's look at a few studies on the effects of Nordic walking on posture on people with Parkinson's. A randomized control trial by Mon et al in 2021 that was summarized in an article by Parkies Unite Research Review. Now this is a really good website and I encourage you to go check it out. It's parkiesunitecom, and the author notes that the study investigated how Nordic walking influences posture and fall risk, and the findings showed that participants showed improvement in upright posture and reduced fall risk, especially in individuals over the age of 60. The use of poles encouraged a more extended spinal alignment and better postural control. In a reviewer article titled the Effects of Nordic Walking on People with Parkinson's Disease, a Systematic Review and Meta-Analysis that was published in Health and Social Care at Wiley Online Library. Now, the study authors analyzed multiple randomized controlled clinical trials on Nordic walking in PD and they found that Nordic walking significantly improved gait, balance and postural stability. The review emphasized its value as a rehabilitation strategy for motor symptoms, including posture. So you can see that Nordic walking can help with gait and posture.

Speaker 1: 13:25

All right, now let's turn our attention to two additional areas that are affected by Parkinson's. Beyond gait and posture, which we just discussed, nordic walking also offers significant advantages for arm swing and balance, and let's start it off with one that I know I have trouble with, and that's arm swing. Now, when I walk, my left arm doesn't swing, which often causes me to twist a little bit when I'm walking slightly, and it can cause some lower back issues. So one of the things I want to try to do is improve so that I can get my arm swing back Now reduced or absent. Arm swing is a hallmark of Parkinson's, contributing to balance issues and an overall feeling of stiffness. So how can Nordic walking help with arm swing and an overall feeling of stiffness? So how can Nordic walking help with arm swing? Well, the active use of poles naturally facilitates a larger, more symmetrical arm swing. Now the reciprocal or alternating movement between your arms and your legs becomes more pronounced and fluid. So this is going to help you re-establish the natural rhythm of walking, which is often lost in Parkinson's. So, over time, this consistent guided arm movement can help improve your range of motion in your shoulders and in your upper back, helping to reduce rigidity. All right, now, that's arm swing in a nutshell.

Speaker 1: 14:49

Now let's talk about Nordic walking and balance with Parkinson's. Now, as we all know, balance, instability and an increased risk of falls are major concerns for people with Parkinson's. So then, that begs the question can Nordic walking help improve balance? Well, this is where Nordic poles shine as an assistive device. Poles shine as an assistive device. They provide four points of contact with the ground your two feet and the two poles, significantly increasing your base of support. This enhanced stability can dramatically reduce the fear of falling and improve your confidence. Now, some additional benefits include proprioception, and that's the sensory feedback from the poles through your hands that improves proprioception, or your body's awareness of where its position is in space, and that's often impaired in people with PD.

Speaker 1: 15:43

And then dynamic balance. Wait, what Dynamic balance? What is dynamic balance? Well, it's the ability to maintain equilibrium while the body is in motion. So it involves coordinating movements and maintaining your stability during activities like walking, running or when you're changing directions. So, essentially, it's about staying balanced while you're moving, as opposed to static balance, which is maintaining your balance while you're stationary, balance, which is maintaining your balance while you're stationary. So, as you gain confidence, you can challenge your balance in a more controlled way, improving your dynamic balance, and you can be better at turns and on uneven terrain. So the bottom line is that Nordic walking consistently shows positive effects on balance in people with Parkinson's and, while it may not always outperform standard walking based on clinical studies, the engagement of your upper body muscles and the rhythmic coordination offer unique benefits for stability and confidence.

Speaker 1: 16:45

All right, let's change course now and take a deep dive into the benefits of Nordic walking for cardiovascular fitness. Now, while the specific motor benefits for Parkinson's are compelling, let's not forget about the excellent cardiovascular workout that Nordic walking can provide, because Nordic walking actively engages your body, your core and your legs. As I mentioned earlier, it burns significantly more calories and it elevates your heart rate more effectively than regular walking, often with less perceived exertion. So this means that you can achieve a moderate to vigorous intensity workout without feeling overly strained, making an excellent way to improve your aerobic capacity and your stamina. In fact, it's important in our overall health. Improved cardiovascular fitness is crucial for everyone, but especially those of us with Parkinson's, because it supports brain health, energy levels and overall well-being, and it helps to manage fatigue, which is one of the other symptoms of Parkinson's that is very common.

Speaker 1: 17:55

All right, now, I've shared the potential benefits of Nordic walking and, for Fair Balance, I always like to address watch-outs and concerns, so let's look at a few potential disadvantages and watch-outs. The first is coordination challenges. Nordic walking requires synchronized arm and leg movements, which can be difficult for individuals with bradykinesia or slowness of movement or rigidity. With bradykinesia or slowness of movement or rigidity Also, improper technique may lead to inefficient movement patterns or even an increase in fall risk if not properly supervised. All right. Second is arm swing asymmetry. Now, a 2024 clinical trial protocol noted that people with PD often have asymmetric arm swing, which may be exaggerated or awkward when using poles. Now, this could potentially reinforce compensatory patterns unless addressed with targeted instruction. And then, third, we have fatigue and overexertion. Nordic walking is more physically demanding than regular walking because it activates up to 90% of your muscle groups. So for individuals with fatigue or cardiovascular limitations, this could lead to overexertion if not paced properly. And then, finally, our environmental hazards Uneven terrain, wet surfaces or crowded areas can increase the risk of tripping or pole misplacement, so people with PD may need to carefully select walking routes and use appropriate footwear when you're doing Nordic walking. All right, we looked at the benefits and watchouts for Nordic walking.

Speaker 1: 19:41

Now let's look at getting started with Nordic walking. Now I want to stress that before starting any exercise program, you need to consult with your health care professional to ensure that it's safe for you and to meet your specific individual treatment needs. So before diving into Nordic walking, it's important to discuss the benefits and drawbacks with your doctor. Okay, are you inspired to give Nordic walking a try? Well, let's provide some practical tips to get started safely and effectively. Now, the most important tip is to learn proper Nordic walking technique from a certified instructor. Now, it's just not about holding the poles. There's a specific technique that you want to use to maximize the benefits and avoid injury. Now, in terms of choosing poles, you want to invest in proper Nordic walking poles, not just going out and buying hiking poles. They have specific features, like a strap system and ergonomic grips that are essential for techniques. And then finding resources Look for local Nordic walking clubs, physical therapists that specialize in Parkinson's and online resources that offer certified instruction. And again, it's important that you start slowly and begin with shorter sessions and then gradually increase duration and intensity as your strength and your confidence grow. Now to reinforce, you want to consult your health care team. They can assess your individual needs and ensure it's safe and appropriate activity for you before you get started.

Speaker 1: 21:21

Now, before we close, I want to give you my personal take on Nordic walking, based on my experience. Now, first, I really enjoyed it, so it was something that was completely different and something that I hadn't tried before, and I had done cross-country skiing in the past and I really enjoyed that. So this reminded me of doing cross-country skiing. So it was something different and something that I found fun, and it broke up the routine of just regular walking. And then I liked how it engaged all my muscle groups, because I was using my arms, my legs, my back and my core.

Speaker 1: 21:57

Now I will say that you need to start out slow, because if you start out too fast, your heart rate can get elevated really quickly, which I found out from starting out of the gate too fast. So I would recommend that the first few times you go really slow and then gradually build in speed and have some supervision when you're doing, especially the first several times, make sure that you have someone there that's trained in Nordic walking and can help you out. And then, one thing that I thought was important as well is to have the length of your poles adjusted correctly, because if they're too short, you're going to be hunched over and if they're too long, it's going to really mess up your stride length and maybe cause some back problems. So make sure that when you try Nordic walking, you get somebody that's trained and that they can help you set up the poles so that it's set up for your specific needs. And then, finally, if you're going to do Nordic walking, you want to try to do it on a consistent basis with a friend, so that you not only stay committed to it but you also build stamina. So if you only do it once or twice a month, you're really not going to build the stamina.

Speaker 1: 23:15

Now, one thing I really liked about the Nordic walking, and especially when I was doing the research on it, is how many more calories you burn than just regular walking because you're using so many more muscle groups. And the other nice thing is it gives you a full total body workout. So in order to get the benefits, you kind of have to do it on a consistent basis. Now you don't have to do it every day, but maybe you want to do it twice a week and, if you really enjoy it, maybe three times a week, and so Nordic walking can be a fantastic full body exercise. It's going to give you a unique set of benefits for those of us living with Parkinson's, and it can significantly improve your gait and it can promote better posture. It can enhance your arm swing, your gait, and it can promote better posture. It can enhance your arm swing, and then it can boost your balance and reduce your fall risk and in addition, it provides excellent cardiovascular fitness and it's a great overall cardiovascular workout. It's a powerful tool for maintaining your mobility, your independence and your quality of life.

Speaker 1: 24:22

So if you're looking for an activity that truly addresses as many of the motor challenges of Parkinson's in a supportive and engaging way, I encourage you to explore Nordic walking.

Speaker 1: 24:34

And again, you want to make sure that you get approval from your doctor first and then again, find someone that's trained so that they can give you some guidance on how to do Nordic walking.

Speaker 1: 24:44

So thank you for joining me on the Live Parkinson's Live an Exceptional Life podcast today and if you find this episode helpful, please share it with others who might benefit. And don't forget to subscribe to the podcast and also, when you're on liveparkinsonscom, you want to subscribe to the free monthly newsletter and there's also other valuable free resources as well as articles on there, and I'll also put some links in the podcast description for some of the Nordic walking equipment if you're interested. So if you find value in the podcast and my website and want to help support my mission to help as many people live a great quality of life with Parkinson's as possible, you can support me on my Ko-fi slash live Parkinson's page Now. Your support helps me to continue to create valuable content and to reach more people with Parkinson's who can benefit. Thanks again for listening and stay healthy, stay strong and live your best life with Parkinson's. Thanks so much for tuning in and I hope to see you on future podcasts. Thanks again.