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.
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