Walk With Nordic Poles To Increase Core Strength

Exerstriding is a relatively new activity in Canada that entails walking with Nordic poles, which resemble cross-country ski poles. Exerstriding, also known as Nordic walking, is widely popular in Europe and people of all ages and fitness levels can be seen walking around the city with these lightweight poles in tow. Europeans have recognized and endorse the benefits of walking with Nordic poles; many physicians prescribe the use of these poles for their patients, and some health insurance providers in Germany even cover the cost of Nordic walking poles.

You may be slightly hesitant to use these poles while walking in fear of standing out; however, Nordic poles are catching on in Canada, and there will likely be Nordic walking groups popping up all over the country.

Using Nordic poles while walking has many health benefits that you won’t get with regular walking. Studies have shown that Nordic walking increases your heart rate and burns up to 46 percent more calories than walking alone. Exerstriding is a whole body workout that uses 90 percent of the muscles in your body; however, this activity is gentler on the joints than many other forms of cardiovascular exercise, and won’t leave you sweating profusely or gasping for air. Exerstriding engages the core muscles while walking, and studies boast an average of 1800 abdominal contractions with each mile of walking.

Nordic walking is a great activity for seniors, as these poles provide added support with walking while improving whole body strength. Regular walkers cause their users to hunch over, which can be stressful on the joints and muscles and can result in a hunched back over time.

Nordic walking poles are extremely easy to use. Simply grasp the handles lightly so that you arms hang comfortably at your sides. Let the tips of the poles gently rest on the ground behind you, then begin to walk as you normally would while dragging the Nordic poles behind you. Your arms and legs should alternate naturally with each pace, as they would with ordinary walking. To get all the benefits of Nordic walking, swing your arms a little higher in front of you without locking your elbows, as if extending your arm to shake someone’s hand. You will then feel the tip of each pole catching on the ground behind you. To effectively engage your trunk muscles, more firmly press the edge of your hand onto the base of the handle. Keep your arm slightly bent at the elbow and let the motion come from the shoulder. Try to maintain as normal a stride as possible, and make sure the movement is fluid and natural. The technique is simple to learn and does not take much time to perfect, but if you feel like you need a bit more instruction, you can locate a class online to help with your technique.

Urban Poling makes a particularly advanced and high quality type of walking pole. The handles on these Nordic poles are comfortable and ergonomically designed; they absorb shock and vibration and serve to target major core muscles. The practicality of using these walking poles is of no concern, as their telescopic feature allows you to take them while travelling or on the go without taking up too much space. They can also be adjusted for each person’s proportions, and are designed to fit users ranging in height from 4’2” to 6’2”. The Urban Traction Tips on the poles made by Urban Poling are designed to propel their users forward while reducing stress on the hip and knee joints; however, they also feature a “Carbide Steel Tip” underneath, which provides strength, grip and durability suitable for use on ice and snow, or while walking through beaches and hiking trails.

Shaun Karp is a certified personal trainer. For further information call his office at 604-420-7800 or visit their web site www.karpfitness.com.

Paramedical Examinations

Established in 1992, Karp Rehabilitation provides the highest quality, personalized medical examinations for insurance agents in the Greater Vancouver and Fraser Valley area.

Depending on defined needs, exams typically include collection and analysis of blood, urine and oral fluids.
Exams are performed by one of our trained and licensed examiners at the applicant’s most convenient time and place of choosing. Many exams are conducted at the client’s workplace or their home. Of course, one of our 9 convenient offices are also available for client services. Many of the exams are also conducted after normal business hours and on Saturday.

Karp Rehabilitation strives to make the exam process as easy for the applicant as possible. Once the exam is performed, our support staff ensures a quick turnaround that is among the best in the industry.  Our professional, prompt and personable examiners help your clients feel relaxed and comfortable throughout the process.

Common Services:

Paramedical Report: (20 minutes) A three-page questionnaire asking for complete medical history, vital signs (height, weight, blood pressure, pulse and for men only, chest measurements) and a urine specimen.

Blood Sample: (10 minutes) Blood will be drawn from your arm or your finger as required by the insurance company. Only sterile and disposable needles and supplies are used. This blood sample will be sent to a lab designated by your insurance company. Results are sent directly by the lab to the home office of your insurance company. Karp Rehabilitation never learns the test results.

All of the information obtained during the paramedical examination is strictly confidential and for insurance purposes only.  It will be forwarded to the insurance company for review to help evaluate your individual policy.

Ask A Rehabilitation Question:

Or Drop us a Line!

Karp Rehabilitation
Fitness 2000
9304 Salish Court
Burnaby, BC
V3J 4C5

Tel: (604) 420-7800
Fax: (604) 420-7820

My lower back and knees bother me when I run or bike, is swimming a good option?

A.
For people with lower back pain or with injuries to their lower extremities exercising in a pool is often the best way to restore muscle strength, endurance, and joint range of motion. Swimming is also an excellent form of aerobic exercise and it is one of the few aerobic sports that emphasizes upper body conditioning while also improving flexibility.

If swimming lengths is not your thing try a water belt used for aqua running. A water belt fits around your waist and helps you to partially float so that you can perform a running motion in the water. This form of running closely patterns the form used on land. Water provides a resistance that is proportional to the effort exerted, much like running into a stiff wind. For variation, this exercise can also be performed in a cross-country skiing motion. The benefit of pool exercises is that the water allows you to move freely. Also, the water provides added resistance without the stress or impact on your joints and soft tissues.

Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.

I often get neck pain and headaches at the end of the day, is there a good neck machine?

Answer:

Neck pain and headaches are usually a result of poor posture and muscle imbalances and unfortunately there is no single exercise or machine that can improve this. Poor posture is often the result of using the same muscles repetitively. For instance, think of how many times you are required to lift your arms towards the front of your body. When you get up in the morning, you wash your hair, eat breakfast, clean the dishes and brush your teeth, performing the same motion a number of times before your day even begins. When you do these movements throughout the day, you work the same muscles while others are neglected. Similarly, if you spend a lot of your day driving, on the telephone, or sitting at a desk it is easy for your muscles to tighten up because you are constantly in the same position. The solution is to perform a balanced stretching and strengthening routine including stretches for the rhomboids, upper and mid back and neck muscles with concentration on strengthening the shoulders and back muscles. Consult your doctor before starting an exercise program.

Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.

I have an injury and I am confused about when to use heat and when to use ice, is there a general rule that I should use?

Answer:

Both heat and ice are simple yet effective ways to combat pain without the use of conventional painkillers. As a general rule, whenever there is inflammation that produces swelling apply ice to the injured or sore area. Putting ice on the inflamed or swollen area decreases the blood flow, hence decreasing the swelling, which in turn reduces the pressure on the pain fibers and as a result the pain decreases. Heat has the opposite effect. Heat produces a vasodilatory response in the blood vessels causing more blood to rush into the area. If the area is already swollen the increased blood flow into the area will put more pressure on the pain fibers resulting in more pain! OUCH! Do not throw your heat packs away just yet. When blood enters into an injured area it brings along with it healing agents to help you along with the healing process. Once the swelling or inflammation ceases in the injured area and only stiffness remains heat can help. Heat not only promotes healing by delivering healing agents but it also helps to relieve pain. Be sure to contact your doctor before using heat or ice on an injured area.

Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.

Karprehablitation.com requires that you consult with your physician before following any training instructions you receive through this website.

Regular crunches are getting easy, how do you do crunches with a stability ball?

A.
When using a stability ball you must make sure the ball is the correct size for you. To determine this sit on the ball with your feet shoulder width apart. If your knees are at a 90 degree angle the ball is the right size for you and you are ready to start. To perform an abdominal crunch effectively on the ball, start by moving your hips forward and lying back onto the ball. Place your hands across your chest. Once in this position concentrate on raising your chest and shoulders up to a 45 degree angle. Now squeeze your abdominals and return to the starting position. Perform three sets of 15 to 20 repetitions three to five times each week. To increase the difficulty place your feet closer together and your hands at the sides of your head.

Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.

I have been in a car accident and my doctor says that I need to start on an active rehabilitation program, what does this mean?

A.
Active rehabilitation is a modern approach to rehabilitation that many doctors have become fond of for the treatment of soft-tissue injuries. With active rehabilitation you are actively involved in your recovery. This may mean developing a stretching program to help loosen your tight muscles, it may also mean exercising in a pool for more acute injuries, or it may mean participating in a progressive strengthening program to re-strengthen your body. An active rehabilitation program should be individualized and begin with an assessment by a registered Kinesiologist or Physiotherapist to determine your injuries. Once your limitations are determined, rehabilitative goals will be set and a program will be designed to help you return to your pre-injury status.

Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.

How do I avoid golf injuries?

Every sport is unique so it is important to have a fitness routine that concentrates on developing your muscles with a sport specific approach. Golfers must concentrate on the muscles of the shoulders, the stabilizers of the trunk, and the lower limbs which provide stabilization and alignment. Most golf injuries are a result of overusing the muscles most involved in the game, such as the lower back, wrists, shoulders and elbows.

Flexibility is essential to achieve full range of motion for your swing and to avoid poor alignment of the spine and pelvic girdle which often leads to lower-back problems. Stretching is a crucial component of a balanced exercise routine. Stretching does not only increase your flexibility and minimize your chances of pulling or tearing muscles, but also increases performance. A flexible muscle reacts and contracts faster, and with more force, than a less flexible muscle allowing you to have improved performance.

Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.

Are stability balls good for Rehab or are they just a fad?

A.
Stability balls originated in Switzerland approximately 90 years ago where they were predominantly used by physiotherapists. They remain popular as a rehabilitative tool, however, over the past few years they have increased in popularity in the fitness industry as they offer a fun, versatile, and effective workout.

Stability balls can improve muscle tone, increase muscle endurance and strength, restore or improve flexibility, enhance spinal stability, help you lose weight, and improve your balance, posture and coordination.

Stability balls are especially effective in targeting your abdominal and lower back muscles. Many common exercises are enhanced by using a stability ball because the trunk musculature is simultaneously working to balance and stabilize the body. With all of these benefits at a cost of $40.00 to $50.00 you can be assured that stability balls are around to stay.

Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.

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