In this COVID-19 era, the spring of 2020, Urban Poling/Nordic walking shines as a most appropriate outdoor activity. It is an ideal form of exercise on the sidewalks and pathways of your local neighbourhood where our country’s public health leaders and government officials are imploring us to stay for physical activity purposes. Walking is a great outdoor form of exercise, but when you add Urban Poles, Canada’s leading brand of Nordic walking poles, you turbo-charge that walk, turning into a full-body workout that burns mega-calories, works your entire core (abs, chest, back muscles), your shoulders and arms in addition to your legs. It is a fabulous low-impact alternative to jogging that also promotes great posture. Read more here: Urban Poling Shines This Spring

But the benefits do not stop there. You can take your poles indoors to do an endless number of stretching and strengthening exercises. Some of Canada’s leading Urban Poling and personal trainers have recorded some indoor routines to music that will give you a different kind of indoor workout. I have complied some of them here for you. Grab your poles and give it a go!

Barb Gormley, Urban Poling’s Director of Education, 13 minute workout.

Barb Gormley, Urban Poling’s Director of Education, Seated Desk Exercises, 5 minute workout.

Barb is leading live/recorded indoor Nordic walking classes via Zoom on a regular basis.  Highly recommended!!!  Details on Barb's website here.

Sharon Lamb, Personal Trainer and UP Instructor in Calgary: 33 minute workout.

Debbie Fenske, Personal Trainer and UP Instructor in Canmore, 4.5 minute workout: “Feeling Good”

Debbie Fenske, Personal Trainer and UP Instructor in Canmore with 4 min of Cha-Cha, Merengue and Tango steps: Pole Dancing!

Sharon Lamb, Personal Trainer and UP Instructor in Calgary, 39 minute Seated Cardio & Pilates Inspired Core Workout

You can even do some basic yoga moves with your poles: Yoga With Poles

Get outside in your local neighbourhood and enjoy your Nordic walking/Urban Poling while physical distancing. Remember, your extended straight arm plus your extended pole will be just about 2 metres…. a handy reference tool. But also enjoy using your poles indoors for some “polerobics” or “pole dancing”. Outdoors or indoors, you can “UP your fit!” Stay healthy. Stay fit. Stay local.

What to wear & bring (Spring, Summer, Fall):

  1. Wear comfy casual clothes.
  2. Bring a warm extra layer & rain jacket, just in case.
  3. Running shoes are fine while light trail or hiking shoes provide even more support and are ideal.
  4. Please no flip-flops or sandals.
  5. Leave purses at home. A small backpack is a great bring-along.
  6. Don't forget your water, sunscreen, sunglasses, a hat, insect repellent and your camera.

What to wear & bring (Winter):

  1. Wear a long sleeve t-shirt/thermal underwear top plus 1 or 2 layers (i.e.: light fleece top, heavier fleece top) & a wind/waterproof shell. Heavy winter parkas and snow pants are usually too warm.
  2. Wear winter boots or lined hiking boots. Icers, which go over your footwear to prevent slipping, are provided when necessary.
  3. Leave purses at home. A small backpack is a great bring-along.
  4. Bring water, gloves/mitts, a hat/headband, scarf/buff/neck warmer, tissues/handkerchief, sunglasses and don't forget your camera!

Reserve OnLine:

It’s as easy as 1-2-3! Simply click the "Book Now" button, select your preferred date to check availability, fill in your personal details and then make a secure payment via credit card. The system will automatically send you a confirmation of your session with the relevant details.

Liability Waiver:

Liability waivers are a necessary part of any commercial activity experience. I recommend that you take the time now to review this legal document that you will be required to sign before we start our clinic or walk together:

View the Waiver

Your Health & Physical Activity Readiness:

We ask guests who are experiencing cold symptoms and symptoms of COVID-19 to stay home and practice self-isolation under the direction of the appropriate governing body. For almost everyone, the benefits of physical activity far outweigh any risks. For some individuals, special advice from a Qualified Exercise or health care provider is advisable before becoming more active. This questionnaire is intended for all ages – to help move you along the path to becoming more physically active.

Please review this Questionnaire if you have concerns about your health or fitness level for participating in Nordic walking.

Cancellation Policy:

Full refunds are given if a cancellation is received 24 hours or more prior to the clinic or tour date. No refunds are given with less than 24 hours notice. Clinics/tours go rain or shine. If the weather is extreme, then it may be cancelled with a full refund given.

Malcolm Hotel

Canmore Public Parking


Parking is available on-street or in public lots throughout Canmore. It is a good idea to arrive early on busy days to locate suitable parking.

Malcolm Hotel - Onsite


Restrooms are available at the Malcolm hotel in the lobby.

Canmore Public Restrooms


Public restrooms are available within a short walk:

Canmore Public Restrooms - Trailheads


Public pit toilets are available at all trailheads.

Canmore Various

Where to meet:

Starting locations will vary seasonally with instructions included in your booking confirmation.


Parking options will vary by location with details included in your booking confirmation.

Tour Canmore

Various Canmore Trailheads

Canmore Walking Tour 1.5 Hour

Canmore Walking Tour 3 Sisters

Hikes Cognito Form

Winter Hikes Cognito Form

Chat Modal