Experts recommend that that one should try to get at least 150 minutes of moderate physical activity every week. Although physical activity offers many benefits, there are also inherent risks such as developing knee, hip, and joint problems. If you walk on a regular basis, you might consider purchasing a trekking pole or two. Trekking poles are commonly used by hikers and backpackers to support their weight, improve balance, and lesson the stress on knees and joints. You can use one or two, but two will offer you the most benefits in terms of balance and stability.
Consider the many benefits of Trekking 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 with poles may improve your mood.
Tips on purchasing trekking poles:
- Trekking poles can be purchased fairly cheap at stores that sell sporting goods or camping/ outdoor equipment and range from $15-100 a piece.
- Most are adjustable for height and for packing, or if you are going up (shorten) and down (lengthen) hills. The poles often come with rubber caps on the end that can grab pavement.
- Consumers can choose among cork, foam, or rubber grips. Each type of grip has its advantages and disadvantages, but cork might be most preferable for average walking.
- Poles that have wrist straps and shock absorbers are best for relieving stress on knees, hips and other joints.
- Most poles are made from aluminum and carbon fiber. Aluminum poles are cheaper but are more prone to bending under stress.
- Poles also have an adjustable locking mechanism, with some that twist to adjust and others that use a lever lock.
Using Trekking poles
Poles should be adjusted so that the elbow is bent to around a 90 degree angle on a flat surface. Wrist straps should be used to ensure balance and stability. There are several YouTube videos that provide instruction on use. For some activities and styles (hikes with rock climbing), Trekking poles may not be the best option.
References:
Physical Activity Basics. Then Centers for Disease Control and Prevention. Accessed on 6/12/18 at https://www.cdc.gov/physicalactivity/basics/adults/index.htm
Could walking poles help me get more out of my daily walk? Mayo Clinic Healthy Lifestyle and Fitness. Accessed on 6/12/2018 at Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/walking-poles/faq-20057943
How to Choose the Best Trekking Polls. Outdoor Gear Lab. Accessed on 6/12/2018 at https://www.outdoorgearlab.com/topics/camping-and-hiking/best-trekking-poles/buying-advice
Author: Dan Remley, Associate Professor, Field Specialist, Food, Nutrition, and Wellness, OSU Extension
Reviewer: Misty Harmon, Ohio State University, Family and Consumer Sciences Educator, Perry County