Bench-to-Bench Nordic Walking

Bench-to-Bench Nordic Walking

In Beautiful Spring Creek, Canmore

Over the course of teaching the Urban Poling technique of Nordic walking to people here in Canmore, I have had the priviledge of introducing it to several people who have had significant mobility issues due to arthritis, Parkinson's, diabetes, cancer, MS and to a person recovering from a stroke.  These have been the most rewarding episodes, as the impact of learning how to Nordic walk has been nothing short of life-changing for most of these individuals.   

Currently, I am recovering from severe back pain and sciatica, which had left me unable to walk more than a few steps or stand for a few seconds without being in terrible pain.  Even the simplest of tasks was a challenge when this began.  It took me three sessions of working and rest to empty my dishwasher when this problem started!  My ACTIVATOR poles have been invaluable in relieving some of that pain and enabling me to walk around the house.  I am glad to say that I have improved significantly at this point in time.  I have been busy with visits to the chiropractor, physiotherapist, icing my back, swimming, doing short bike rides (which have been comfortable, thanks to my e-bike), and doing rehab exercises.  But I still have a way to go.

I had the challenge of dog-sitting last week.  As I was unable to walk very far without needing a rest, I took my granddog to where my Nordic walking Quick-Start tours start.... the Spring Creek neighbourhood of Canmore, because the area is sprinkled with delightful benches.  I walk past them with my guests all the time.  Indeed,  Denis, who was working on his stroke recovery this summer, was eager to learn Urban Poling but was concerned because he could not walk for 1.5 hours, the length of the Quick-Start tour.   "Not to worry", said I, we will walk and rest, walk and rest, walk and rest.  The 1.5 flew by.  Denis perfected his Nordic walking technique and we enjoyed lots of bench time, to admire the scenery and discuss the finer points of his new favourite activity.  That is what I am now doing, combining Nordic walking  with sitting to rest: gentle interval training. 

This has got me to thinking.  I am not ready to return to my regular schedule of Nordic walking instruction and hiking tours just yet.  But I certainly could take this time to work with people who are similarly challenged.  Have you been wanting to learn Nordic walking but have not pursued it because you could not walk for 1.5 hours or have some mobility challenge that has stopped you?  Now is the time to send me a message (This email address is being protected from spambots. You need JavaScript enabled to view it.). The extra stability you gain from walking with four points of contact with the ground will be invaluable once winter sets in.  It will make it easier for you to be active this winter.  Or take this activity to your neighbourhood mall to transform a mild mall walk into a powerful, total body walking workout that is a real calorie-killer!  Walking with ACTIVATOR poles from Urban Poling is, in many cases, superior to walking with a cane or walker.  Come and join me for an EASY DOES IT Nordic walking session in Canmore, moving from bench-to-bench.   

Requirements:  your doctor's approval to participate in gentle walking, proof of double vaccination for COVID-19.  

Group size:  Minimum of two (bring a family member or friend).  Maximum of four.    Cost:  $35 per person plus taxes.  

Dates:  By appointment or Tues. Nov 2nd, Thurs. Nov 3rd from 1:30 pm - 3 pm or thereabouts.

To register: email This email address is being protected from spambots. You need JavaScript enabled to view it. 

Further reading: 

Stay Fit With Urban Poling

Nordic walking for cancer recovery

On The Move With Arthritis

Urban Poling for Stroke Recovery

Urban Poling for Stroke Recovery



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