Move More.  Eat Real Food.  Laugh.

Nordic Walking with a moderate to vigorous intensity 30-60minutes 3 to 5 times a week to stay fit.
If you are just starting to get active, Nordic Walk 15 minutes and build up to 30-60 minutes.
Remember to warm up by Nordic Walking slower to start, then Nordic Walk like you are late for an appointment (you can walk and talk but not sing) and at the end take a few minutes to stretch.
Always consult your Physiotherapist, Physician or other Health Professional before starting or altering any Nordic Pole Walking fitness program.

Movement Time and Intensity

Adults 18-64

Being active for at least 150 minutes per week can help reduce the risk of:

Premature death
Heart disease
Stroke
High blood pressure
Certain types of cancer
Type 2 diabetes
Osteoporosis
Overweight and obesity

And can lead to improved:

Fitness
Strength
Mental health

For adults who are not active, adding any amount of physical activity can provide some health benefits. For these adults, it is appropriate to start with smaller amounts of physical activity and gradually increase duration, frequency and intensity as a stepping stone to meeting the guidelines.

Adults 65 and older

Being active for at least 150 minutes per week can help reduce the risk of:


Chronic disease (such as high blood pressure and heart disease)
Premature death

Following the Canada Guidelines can also help older adults to:
Maintain functional independence
Maintain mobility
Improve fitness
Improve or maintain body weight
Maintain bone health
Maintain mental health and feel better


For older adults who are not active, adding any amount of physical activity can provide some health benefits. For these adults, it is appropriate to start with smaller amounts of physical activity and gradually increase duration, frequency and intensity as a stepping stone to meeting the Canadian Physical Activity Guidelines guidelines.

Canadian Physical Guidelines for 65+
Canadian Physical Guidelines for 18-64
Participation Canada
My Food Guide
Kino Quebec

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What is the single best thing we can do for our health is a question Dr. Mike Evans – professor, health researcher, physician and health columnist – has asked.   Watch video.....

The more you are in motion, the greater the benefits.
Here are some targets you can aim at gradually reaching:

• Five times a week, do at least 30 minutes (in periods of 10 minutes or more) of an activity that leaves you slightly short of breath, such as taking a Nordic  Walk, long walk, bicycling, using an exercise bike or snow-shoeing.
• Twice a week, do at least 30 minutes of muscle strengthening exercises (for example, using free weights, physical fitness devices or your own body weight), as well as exercises to maintain your flexibility and balance. Nordic Walking provides an aerobic  exercise (the poles propel you forward), resistance exercise (use the straps and push on the poles), flexibility and balance (just walk on differ terrains and do your warm-up and cool-downs exercises for extra  stretching).

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