Not all pole walkers are Scandinavian. In our group of happy wanderers, there is a retired Blue Bomber defenceman, a neurologist, some pensioned teachers, nurses, artists and a few who are still walking towards their gold card.

We meet three mornings a week for our one to one-and-a-half hour treks averaging five kilometres for two of the days, and aim towards 10km on Fridays as we build up stamina for the 10K Sun Run held each year in Vancouver.

Residing in the South Surrey/White Rock areas affords us choices. We can choose to walk by the sea, through parks, urban forests and around local neighbourhoods. In fact, we have so many options that on Fridays we pick three areas from a deck of “location cards.”

We walk, talk and share jokes, rain or shine. Our social club is growing faster than the cottontails on our woodland trails.

Nordic walking, or urban poling, as it is also known, works the whole body; walkers breathe deeper, and both the upper and lower body gets plenty of action.

Janna Nicholson is the Community Recreation Co-ordinator from the White Rock Community Centre and believes in the benefits of urban poling.

“It is easy to do and requires little investment cost in equipment,” she says. “Participants need comfortable, supportive walking shoes (waterproof, if walking in wet inclement weather) and Nordic walking poles.”

The sport takes walkers outside in the fresh air and encourages exploration of the community. It is both a cardiovascular exercise (works heart, lungs and circulatory system) and it provides toning for all the upper body muscles, which are not used in regular walking.

"Beneficial for all ages, urban poling provides a full workout of both legs and upper body, it improves posture and it provides stability (which is important to participants who are balance challenged) as there are four points of contact with the ground,” says Janna. “In addition, it helps keep the crossing reflex (opposite leg to arm) strong, which again helps with balance and co-ordination.”

The three Ps is often referred to as the process: plant, push and propel. One pole is placed or "planted" on the ground and the arm is then used to "push" down on the pole, which "propels" the opposite leg forward. The process is then repeated with the opposite arm, leg, and so on. The pace is similar to walking and it resembles cross-country skiing.

Double poling is used to provide more intensity and can be considered as a component of interval training. When both arms are used to plant, push and propel one leg forward, double the amount of muscles are used in the upper body and hence the workout intensity is increased.

The technique is very similar to cross-country skiing; in fact, skiers use it for their training during summer, which is how the exercise first became popular.

So, get yourself a good pair of walking shoes, a partner to keep you motivated and a pair of poles. If you are just beginning and not wanting to spend much, check out a local thrift shop for some ski poles, cut them off at the bottom for a customized fit. Stand up straight with elbows bent at right angle to the ground. Little rubber booties can be purchased at a pharmacy to add extra spring to each step. A light backpack for car keys, water, gloves and cellphone is also a good idea along with a waterproof breathable jacket for those days that keep B.C. green and beautiful.

Our group’s goal is the annual Sun Run, but you can log in each walk and cross Canada or trek around the world, just keep on trekking.

For more information, visit the Canadian Nordic Walking Association's website at   www.canadianordicwalking.com

Also visit; www.urbanpoling.com

JANUARY 2011 SENIOR LIVING MAGAZINE VANCOUVER & LOWER MAINLAND