How to Stick Walk for Weight Loss

Referred to as Nordic ski walking, stick walking is a low-impact full body workout with poles similar to ski poles. The poles act as an extension of your arm, working out your upper body and increasing your balance. It also takes some weight off your knees and shins making it a good exercise for people with problems in those areas. Because you are using your whole body, you are increasing the amount of calories you burn. When you purchase the poles, the top of the pole should be the same height as the bottom of your rib cage.

Things You'll Need

  • Ski-walking poles
  • Running or walking shoes
  • "Rubber paws" for the pole tips
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Instructions

    • 1

      Start walking by placing your left foot forward and your right arm forward. Plant the pole on the ground, slightly angled toward you, and push backward on the pole as you bring your right leg arm forward. Repeat for the right leg and left arm.

    • 2

      Continue walking in this manner. Put the "rubber paws" on your poles when you are walking on hard surfaces to keep them from getting dinged up.

    • 3

      Walk for one hour, every day, if possible. A 200 pound person will burn approximately 400 calories during one hour of brisk walking at 3.5 mph. You need to burn 3,500 calories to lose one pound. If you walk one hour each day, you may lose three to four pounds a week, if your food intake stays the same.