Introduction
Balance is one of the most important components of healthy ageing.
As we get older, small changes in coordination, strength and reaction time can affect confidence when walking — particularly on uneven ground.
Walking with poles can significantly improve balance.
However, the type of pole and handle design makes a crucial difference when stability is the goal.
Let’s explore why.
⸻
Why Balance Declines
Balance depends on three systems working together:
• Vision
• Inner ear (vestibular system)
• Muscle and joint feedback (proprioception)
With age or after illness, these systems can become less responsive.
Common contributors to balance decline include:
• Reduced lower-body strength
• Slower reaction times
• Decreased ankle stability
• Fear of falling
When confidence drops, people move less — which further reduces strength.
This cycle can be reversed with structured movement.
⸻
How Poles Improve Balance
Walking with poles provides additional points of ground contact.
Instead of two contact points (your feet), you effectively have four.
This creates:
• Increased stability
• Greater confidence
• Improved rhythm
• Reduced fear of uneven terrain
Importantly, the poles are not there to lean on — they are there to assist movement.
When used correctly, poles encourage:
• Upright posture
• Even stride length
• Controlled arm swing
• Symmetrical gait
This improves dynamic balance — balance while moving.
⸻
Confidence Is Critical
One of the biggest barriers to good balance is fear.
When people feel unsteady, they:
• Shorten their stride
• Look down
• Tense their shoulders
• Reduce arm swing
These compensations often make balance worse.
Poles provide psychological reassurance as well as physical assistance.
Confidence allows natural gait to return.
⸻
The Role of Pole Design in Balance
This is where equipment matters.
Not all poles are equally suitable for balance-focused walking.
Traditional Strap-Based Nordic Poles
Traditional Nordic Walking poles use a strap system designed for propulsion.
The strap acts almost like a joint support, allowing push-through during backward drive.
While effective for dynamic fitness walking, straps present considerations when balance is the priority:
• If you trip, you may remain partially attached to the pole
• Quick release is not always immediate
• Individuals with reduced dexterity may struggle with strap tension
• Arthritis can make strap use uncomfortable
Strap-based systems were designed for ski-style propulsion — not primarily for stability.
⸻
Stability-Focused Pole Use
When balance is the primary goal, the pole should:
• Allow immediate release
• Encourage neutral wrist alignment
• Provide comfortable full-hand support
• Promote upright posture
Modern ergonomic pole designs support this approach by:
• Removing reliance on strap propulsion
• Encouraging whole-hand engagement
• Supporting natural wrist position
This creates a stable yet mobile base.
⸻
Balance Is Dynamic, Not Static
Good balance is not about standing still.
It is about controlling movement while:
• Turning
• Stepping over obstacles
• Walking on slopes
• Navigating uneven surfaces
Walking with poles improves:
• Weight transfer
• Coordination
• Step timing
• Upper and lower body integration
The arms help regulate rhythm, which stabilises the body naturally.
⸻
Core and Balance Connection
Balance and core stability are closely linked.
When poles are used correctly:
• The trunk stabilises during rotation
• The pelvis remains controlled
• Arm swing supports symmetrical movement
This integrated system strengthens balance without the need for separate static exercises.
The effect is functional — it improves real-world walking confidence.
⸻
Why Wrist Position Matters
For balance-focused walking, wrist alignment is essential.
If the wrist is forced into extension — as can happen when gripping trekking poles incorrectly — stability may be reduced.
Neutral wrist alignment:
• Reduces strain
• Improves force distribution
• Enhances sensory feedback
• Allows faster correction if balance shifts
Ergonomic handles that mirror natural hand position support this more effectively than flat, vertical grips designed purely for hiking.
⸻
Who Benefits Most?
Walking with poles can be especially beneficial for:
• Adults over 60
• Individuals recovering from illness
• Those concerned about falling
• People walking on varied terrain
• Anyone lacking confidence outdoors
The additional contact points provide reassurance while still encouraging active movement.
⸻
Poles Are Not Walking Sticks
It is important to understand:
Walking poles are not mobility aids in the traditional sense.
When used correctly, they:
• Encourage active posture
• Support movement
• Enhance coordination
• Build strength
They are tools for improving walking quality — not replacing it.
⸻
From Nordic Walking to Stability & Total Body Walking®
As Nordic Walking expanded into broader populations, balance and stability became central themes.
This contributed to the development of more ergonomic pole designs and structured walking methods such as Total Body Walking®.
These approaches prioritise:
• Natural gait
• Safe release
• Whole-hand support
• Core integration
• Progressive confidence building
The principles remain rooted in diagonal movement — but adapted for broader user needs.
⸻
Practical Tips for Improving Balance with Poles
If your goal is better balance:
• Walk on flat terrain first
• Keep your head up
• Relax your shoulders
• Plant poles lightly, not heavily
• Focus on rhythm
Avoid leaning heavily on the poles. They are there to assist, not carry weight.
⸻
Final Thoughts
Walking with poles can significantly improve balance by:
• Increasing ground contact
• Enhancing posture
• Encouraging rhythmic movement
• Supporting dynamic stability
However, pole design matters.
When balance is the priority, choose poles that:
• Allow safe release
• Support natural wrist alignment
• Promote full-hand engagement
• Encourage upright movement
Used correctly, poles become a confidence-building tool — helping you move with greater stability and independence.
