How a Walking Stick Can Improve Your Workout
Most people think of walking sticks as tools for balance or trail support. And they are — but they're also surprisingly effective fitness equipment. Whether you walk your neighborhood, hike forest preserve trails, or stroll along the beach, adding a walking stick (or two) to your routine genuinely changes the workout.
Here's the science behind why — and how to get the most out of it.
What Happens to Your Body When You Use a Walking Stick
When you carry and plant a walking stick with each stride, your upper body engages: your arm, forearm, shoulder, and to a lesser extent your core all activate to propel and stabilize the stick. A typical walking stick weighs one to two pounds — light enough to carry all day, heavy enough to meaningfully increase energy output.
Research on Nordic walking (the athletic version of stick-assisted walking) has shown:
• Calorie burn increases 20–46% compared to walking without poles
• Upper body muscle activation increases significantly, engaging muscles that normal walking leaves largely inactive
• Heart rate increases, improving cardiovascular benefit without adding perceived exertion
• Joint stress on knees and hips is reduced, making the workout more sustainable for people with joint concerns
One Stick vs. Two Sticks: What's the Difference?
One walking stick is excellent for balance, trail use, and moderate fitness enhancement. It's the most natural starting point and what most of our customers use.
Two walking sticks — the Nordic walking approach — take the fitness benefits further. With both arms engaged in a coordinated rhythm, you're essentially turning walking into a full-body exercise. Nordic walking is popular in Europe and growing fast in the U.S. as an accessible, low-impact aerobic option for adults of all ages.
If you're interested in using two sticks, explore our selection of wooden walking sticks available in matching pairs.
Tips for Getting the Most Out of a Walking Stick Workout
A few simple adjustments will dramatically increase the fitness benefit:
• Plant the stick with intent: Don't just drag or tap the stick — push through it with each step to engage your shoulder and arm.
• Match your stride: For Nordic-style walking, plant the stick opposite your leading foot to create a natural cross-body movement.
• Start with shorter sessions: If you're new to stick-assisted walking, your shoulders and arms may fatigue before your legs do. Build up gradually.
• Use proper sizing: A stick sized to your height (see our sizing guide) will give you better leverage and more efficient mechanics. Too short, and you'll hunch; too tall, and you'll overreach.
Who Benefits Most from Fitness Walking with a Stick
Walking sticks for fitness are particularly popular with:
• Adults over 50 who want a low-impact way to increase workout intensity without stressing their joints
• Hikers looking to engage their upper body on long trail days
• People recovering from lower-body injuries who need to offload stress from their knees or hips while still staying active
• Outdoor walkers who want to turn their regular walk into something more
Browse our full collection of hardwood walking sticks — including our most popular Free Form Hickory Walking Stick — all handcrafted in Texas with $10 flat-rate shipping on every order.