Grab your poles… and GO!

Walking more is the single best thing many Canadians can do to improve their health – and adding poles offers even more
benefits!

This 10-Week Walking Program, created by Catherine Cameron, is designed to help you become more active and to optimize your
health. Grab your poles and start today!

WK	NOTES	MON	TUES	WED	THUR	FRI	SAT	SUN
1	Don’t have poles? Order here.	Walk 15 mins	Walk 15 mins	Rest	Walk 20 mins	Rest	Walk 25 mins	Rest
2	Learn about the benefits of Nordic walking.	Walk 30 mins	Rest	Walk 30 mins	Rest	Walk 30 mins	Rest	Walk or rest
3	Find an Urban Poling class near you.	Walk 35 mins	Rest	Walk 35 mins	Rest	Walk 35 mins	Rest	Walk or rest
4	Meet our Ambassadors.	Walk 35 mins	Walk 35 mins	Rest	Walk 35 mins	Rest	Walk 35 mins	Rest
5	Order a pedometer or strap on your fit bit to track your steps!	Walk 40 mins	Rest	Walk 40 mins	Rest	Walk 40 mins	Rest	Walk or rest
6	Get a friend excited about Nordic walking!	Walk 40 mins	Walk 40 mins	Rest	Walk 40 mins	Rest	Walk 40 mins	Rest
7	Follow our blog & join us on Twitter & Facebook!	Walk 45 mins	Walk 45 mins	Rest	Walk 45 mins	Walk 45 mins	Rest	Walk 45 mins
8	Love Nordic walking? Become an instructor!	Walk 50-60 mins	Rest	Walk 50-60 mins	Walk 50-60 mins	Rest	Walk 50-60 mins	Walk 50-60 mins
9	This week we introduce Power Walking! Try increasing your pace; alternating your regular pace with some 1-3 minute speed bursts; or challenging yourself with some hills and new terrain.	Walk 1 Hour	Rest	Power Walk 45-60 Mins	Walk 1 Hour	Rest	Walk 1 Hour	Power Walk 45-60 Mins
10	Order a Starter Pack for a friend so they can join you!	Rest	Power Walk 45-60 Mins	Walk 1 Hour	Rest	Power Walk 45-60 Mins	Walk 1 Hour	Power Walk 45-60 Mins

Get the green light from your physician before starting this or any exercise program. Aim for a pace that is brisk but at which you can maintain a conversation.