Nordic Walking/Urban Poling
Join us for Fun, Fitness, Friends and Fresh Air throughout parks and wooded trails in West Ottawa.
(Kanata/Stittsville/ Carp/ West Nepean and Barrhaven).
Enjoy a safe and social environment outdoors while maximizing
your health and well being!
We organize classes throughout all four seasons for beginner, intermediate and advanced fitness levels.
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Spring session classes (Nordic walking) run 10 weeks from mid-April to end-June.
Summer session classes (Nordic walking/hiking) run for 6-8 weeks from early July to end August.
Fall session classes (Nordic walking/hiking) run for 10 weeks from early September to mid-November.
Winter session classes (snowshoeing) run for 10 weeks from early January to mid-March.
Class Locations
Our weekly class locations take place in various parks, pathways and wooded trails throughout the west end of Ottawa (Kanata, Stittsville, Carp, NCC Greenbelt, Nepean and Barrhaven). We also regularly plan hike adventures to provincial parks and nature reserves in East Ontario/West Quebec.
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Once registered with our club, you will receive a weekly email, issued every Sunday, with that week’s schedule and locations. Locations change from week to week, allowing our members to discover and enjoy the many beautiful parks and conservation areas we have throughout West Ottawa in any given season, all while getting fit and reaping the many health benefits of exercising in nature.
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Our Nordic walking and outdoor fitness club is a fun way to get out, enjoy great exercise with experienced class leaders, and meet new friends!
Learn all the extensive health benefits from Nordic walking.
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Go to Register Now for class schedule, dates, times and pricing.
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A minimum of Six (6) registered participants is required per class for the class to proceed for the season. Instructor to participant ratio is a maximum of 1:15.
Class Descriptions
Every Class:
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A Certified Urban Poling Instructor, also certified in First Aid/CPR & AED, some instructors are also Certified Personal Trainers
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A safe, friendly and motivating environment
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Instructions and cueing of proper form and technique
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An full-body workout including cardio, muscular strengthening, balance, core & flexibility
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A full warm-up and cool-down including balance, flexibility and mobility exercises
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Balance exercises – dynamic, static & functional
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Flexibility and mobility exercise – dynamic and static
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Wide variety of classical stretches including some gentle yoga and Essentrics
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Wellness and nutrition tips
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Varied locations exploring pathways, trails, forests, ponds and parks throughout Ottawa West
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10% member discount from Bushtukah
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Meet new friends, have fun, and stay motivated!
Gentle Beginner
Gentle/Beginner - Under 4 kms
This class is for anyone with physical/health limitations and in need of walking at a slower pace to gently improve & strengthen their overall fitness. The session will begin with a full review of function, use and care of urban poles. Each walk begins with dynamic stretches, followed by approximately 30-40 minutes of gentle Nordic walking interspersed with breaks for balance and strength training exercises and finishing with static stretches.
Participants must be able to walk 3 kms in 60 minutes.
Beginner/Intermediate
For “Fit” Beginner/Intermediate ~ 4 - 5 kms
This 60 minute class is for individuals new to Nordic walking and/or interested in learning the proper form and technique of Nordic walking while on the move. This class will provide a full review of function, use, and care of urban poles, along with a brisk paced walking class that will help you burn fat by working at a “steady state” with balance exercises and dynamic/static stretches at start and end of class.
Participants must be able to walk 4 kms in 60 minutes.
Intermediate/Advanced
Intermediate/Advanced ~ 5 - 8kms
This 75-90 minute Nordic walking class offers an innovative combination of briskly paced walks with strength exercises targeted to help tone arms, legs, buttocks, and core with a variety of speeds, poling action and the use of equipment. This class is 75% Nordic walking and 25% strength and stretch exercises. It will offer you a great workout for overall health and fitness!
Participants must be able to walk 5 kms in 60 minutes.
Advanced
Advanced - Hiking Adventures 10 -20kms
A two+ hour hiking fitness class for fit individuals looking to further develop their aerobic fitness, strength, endurance, and flexibility and experience a hiking challenge! This class adventures to more technical trails and mountain terrain for building overall body strength, stamina, flexibility, and balance. Class outings teach safe hiking practices, "Leave No Trace" principles, along with proper stretching pre- and post-hike for muscle recovery and injury prevention.
Participants must be able to walk 5 kms in 60 minutes)
Preparing for a class
Things to Consider when Preparing for a Class
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Know the map & directions to your scheduled class walk location.
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Arrive 10 -15 minutes before class starts, check in with your Class Leader/Instructor and, get your poles and equipment properly adjusted for the walk
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If you are attending an evening class between October and March when the daylight hours are shorter, please think safety and wear a head lamp and light coloured clothes or reflective gear.
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What to Wear or Bring
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Dress for the weather - rain or shine! Choose layers: sweat wicking base layer, warm mid layer (fleece, light down, or wool), and water repellent outer jacket
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A class will only be cancelled in case of weather warnings and inclement weather forecasted for a scheduled class time, such as thunder, lightning, heavy rain or winds, extreme heat or cold
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Wear comfortable sweat wicking clothing and a good pair of walking/running or hiking shoes
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We recommend a water bottle, fanny or light back pack, hat, sunscreen, bug repellent, and any medications
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(optional) Pedometer/smart watch to count your steps
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(optional) Bring along your heart rate monitor (measures the heart's working intensity).
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(optional) GPS (measures distance and speed)
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(optional) Fit Bit – Measures distance, counts steps, stairs, calories burned, and some models also include your heart rate
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(optional) Snacks for energy
Benefits to Nordic Walking
Enjoy Company
Exercising with a partner, family and/or friends! It is well proven when we exercise with a group on a regular basis, we are far more likely to maintain a regular exercise routine and active lifestyle.
Burn More Calories
Full Body Workout
Researchers at the Cooper Institute found that Nordic walking burns 20%-46% more calories than regular walking. On average, 400-500 calories per hour. A recent research study has shown that, among healthy people aged 60 and over, the amount of energy used and the heart rate level were on average 40% higher with Nordic walking compared to normal walking .
The aerobic and strength building benefits of Nordic walking are well documented. Participants receive a full body workout. During proper execution many major muscles are used: arms, back, shoulders, abdominals, legs, heart, lungs, and the mind. Research has shown that Nordic walking can better improve an individual’s health, fitness and general well-being than walking.
Great for Joints
Walking with poles reduces heel strike force and the load on knees, hips, and ankles.
Effective Nordic walking releases muscle tension and pain in the neck, shoulders and back while strengthening the spine and reducing back pain by increasing spine mobility. Additionally, Nordic walking strengthens the bones in the lower half of the body which combats osteoporosis.
"For anyone with restrictions or complaints of the spine, hip joints, knees or ankles, Nordic walking provides relief"
Easier to Maintain
The effort of the upper body controls the intensity of the workout. Because of this, it is possible to walk at the same speed as other members of the group while at the same time exercising at your own intensity level. This makes Nordic walking more enjoyable and you more likely to stick to your exercise programme.
Ideal for Cross Training and Off Season Sports Training
Nordic walking is an ideal cross-training or off-season sport fitness activity. It involves a high level of muscular activity and heart rate - yet a lowered rate of perceived exertion. This means that you can work at a higher intensity for longer periods of time than traditional training techniques.
Improves Cardiovascular Fitness
Because Nordic walking engages many major body systems, the heart rate can be considerably higher than from just walking. It offers a higher intensity workout that increases your heart rate by 5 to 17 beats per minute.
Relieves Stress and Promotes a Sense of Well Being
Nordic walking is a great way to relieve stress. It is fun, and simple to do. You can work at a low or high intensity.