Walking Sticks for Adaptive Hiking and Fitness

Three people prepare to walk with sticks.

        It occurred to me recently that the walking stick may be the oldest, and indeed most ancient, of adaptive equipment. What early human, or even creature, picked up a stick and used it to aid balance? That moment is for sure shrouded in the mists of time. 

        A natural, sturdy stick can be used as a crutch or a staff, providing balance for anyone, regardless of age or ability, while hiking on rugged or slippery terrain, or purely to stay upright and assist motion. The human history of walking sticks is quite interesting - for further info, click here.

Person hiking with a walking stick in a group.

       Recently at a Universal Access hiking program, I offered walking sticks made from long straight branches to a school group of teens with disabilities. The group was on their second outing with our program. There were no walking sticks at their first program, and several of the students walked holding onto their teachers. When offered the choice of walking sticks on their next outing, a few students were game to try them out. By the end of their hike, we realized that these students had gained a greater degree of independence by using walking sticks - and were happier for their new skill.

Two young women with walking sticks on the trail.

        There is a bit of mastery involved with walking sticks, as it can be easy to trip over them if you aren't careful. A mindful awareness is necessary for good placement on the ground and positioning in relation to your body and others. Spatial awareness may be enhanced for some people with this extension to the body.

        To miss the opportunity to use a walking stick may be critical. Beware of November in particular. I once slipped on freshly fallen oak leaves on a downhill rocky trail and fractured my finger as a result. Afterwards, while considering that my hiking boots did not offer the grip I thought they would, it dawned on me that if I had used one or two walking sticks, I wouldn't have hurt myself!

Product image shows features of walking sticks.

        Walking sticks, like all adaptive equipment, have steadily improved over the years in our era of everything high tech. While ski poles may be used, there are numerous brands of fancy sticks with all kinds of features, including ergonomic hand grips, wider padded hand straps, shock absorbers, adjustable length, and interchangeable tips for various conditions. Also known as hiking poles, they are commonly used as a pair, one for each hand, to provide balance on both sides of the body. A precaution from my own experience - again mindfulness is important. Using two sticks requires a bit more mindfulness to prevent tripping yourself, especially when tired.

Nordic walkers on pavement.

        Fitness or Nordic walking also uses two poles and is often done on roads and paved or natural pathways. While walking is good exercise, walking with poles offers additional benefits - upper body and abdominal strengthening, 40% more calories burned, less impact on joints, and postural improvement for starters. My father was a big fan of walking with poles well into his eighties and strode a few miles at a time along his neighborhood sidewalks. In this way he kept himself strong and healthy all the way through his life. I plan to do the same.
 

Three kids on a path, one using a walking stick.

        For further information on the use of walking poles for fitness, check out the Exerstrider, Nordic Walking Technique and the American Nordic Walking Association. Click here for a review of recommended top hiking poles.

        DCR (Massachusetts Department of Conservation and Recreation) advocates for people to be mindful of the pandemic situation and follow current safe practices outlined by the CDC and Massachusetts Department of Public Health.