Ann Rose, a certified personal trainer and poling instructor, is an avid Nordic pole walker who recently formed a Nordic walking group for Flamborough residents.

"Nordic Walking 101" is Rose's five-week Nordic walking clinic, where beginners and those familiar with the sport can get together for a fun and satisfying workout.

Nordic walking, also known as pole walking, fitness walking or exerstriding, is very popular in British Columbia, explained Rose, who is trying to popularize the sport locally.

The poles, resembling ski poles, provide a full-body workout when paired with walking. "It's like you are cross-country skiing in an urban setting," explained Rose.

Good for one's posture, Nordic walking creates less stress on the knees, hips and ankles. Some studies have also shown the sticks to be beneficial to women who have recently undergone a mastectomy and those suffering from arthritis.

"Nordic walking improves stability, mobility and posture, it strengthens your abdominals and increases energy expenditure and oxygen consumption," Rose said, listing the benefits of the activity.

The sport is easy and individuals young and old can participate, she added, noting that avid walkers, cross trainers, joggers recovering from injuries, individuals who are overweight and women who are prenatal or postnatal can benefit from Nordic Walking 101.

Rose has been Nordic walking for a year now. During the spring, summer and fall months, she attaches rubber boots, also known as a cushion fit foot, to the bottoms of her poles.

During the winter months, a larger attachment can be fastened to the spikes of the poles for better results when walking in the snow.

During her five-week long clinics, Rose will instruct walkers on how to use the poles and on the different techniques and benefits of walking with them. She also hopes to integrate strength training, stretching and a nutrition component to her classes.

Rose's body has adapted to the poles. She is so used to walking with them that, when walking without the poles, she feels like she is "missing something," as she doesn't have that resistance to push into.

Comments including "You are a little bit too early for skiing," and "You'll be in shape for skiing," have not deterred the Carlisle resident from her goal of introducing the Nordic way of walking to the community.

"I've actually stopped and talked to people, asked them if they had ever seen (the poles) before," she said. The most common responses to the poles include "really neat," and that people had "never thought of that."

Occasionally, said Rose, people think the poles are an aid of some sort, like a cane.

"We are trying to get it out there like it's another sport," she stressed.

Internationally recognized fitness guru, Tom Rutlin founded of the Nordic walking movement and has been exerstriding since 1985. With the help of Mandy Shintani, a Nordic walker enthusiast and occupational therapist, Urban Poling was formed to produce the poles and educate Canadians on the benefits of the m. The company provides its clients with poles, adjustable to one's height, a list of classes, clinics and events. The website also lists recent medical studies showing the benefits of incorporating the poles to one's walking routine.

Historically, Nordic walking has been popular in Finland, where many Europeans walk with poles and athletes use the poles during biathlon cross-training programs.

Rose offers five-week classes for $59. During the course of the program, she will lend her students a set of poles for the hour-long session. Those interested in purchasing poles can do so through Rose as well. Prices for the Exerstrider poles are listed between $99 and $129.

In Flamborough, Rose will host her clinic on Wednesdays from 7-8 p.m. at Joe Sams Leisure Park.

She will take her class through the Waterdown North Wetlands Trail.

Classes are also available in Burlington at Spencer Smith Park on Lakeshore Road on Monday evenings from 7-8 p.m. and at Orchard Community Park on Tuesday evenings (7-8 p.m.) and Saturdays from 8-9 a.m.

For information or to register, please contact Rose at (905) 690-6631, (905) 220-4520 or via email at annrose@cogeco.ca.