CHW Quick Start Guide — Nordic Walking Program

For Community Health Workers (CHWs)

Last Updated: December 2025

This guide helps you start and run safe, simple Nordic Walking sessions in your community. No fitness background is required. Follow these steps and your group will be safe and confident.

1. What You Need

  • Nordic Walking poles (adjustable)
  • Rubber tips (for sidewalks or indoor areas)
  • A safe walking route (flat is best)
  • Comfortable shoes for participants
  • Water (optional)

2. Who Can Join

Anyone who can walk on their own or with light assistance:

  • Seniors
  • People with arthritis or joint pain
  • People with diabetes or high blood pressure
  • People who don’t exercise much
  • Adults wanting safe, easy movement

If someone feels unwell — they should skip the session.

3. Quick Safety Check (1 Minute)

Before each session, ask each person:

  • “Any dizziness or chest pain today?”
  • “Any new pain when walking?”
  • “Do you feel steady on your feet?”

If someone says “yes” to a problem → ask them to sit out and monitor them.

4. How to Set Pole Height (30 Seconds)

Have the person stand tall and place the pole tip on the ground. Adjust height so that:

  • Their elbow forms a gentle 90-degree angle (or slightly lower for beginners).

If unsure — adjust slightly lower. It is always safer.

5. The 4-Step Teaching Method (Very Simple)

Step 1 — Stand Tall

  • Look forward, not down
  • Relax shoulders
  • Walk naturally

Step 2 — Let the Arms Swing

  • Arms move naturally like regular walking
  • No pushing yet

Step 3 — Drag the Poles

  • Let poles slide lightly behind
  • Still no pushing

Step 4 — Gentle Push

  • Push lightly behind you as you walk
  • Do NOT stab the ground in front
  • Push backward only

This is enough for beginners. Do not complicate it.

6. How to Start a Session (Your Script)

You can literally read this out loud:

“Welcome everyone. Today we will walk together at an easy pace. 
We will stand tall, let the arms swing, and use the poles to help with balance.
If you feel tired, slow down or rest. 
Tell me immediately if you feel pain, dizziness, or discomfort.”

7. Session Structure

Warm-Up (3–5 minutes)

  • Slow walking
  • Shoulder rolls
  • Gentle arm swings

Main Walk (20–30 minutes)

  • Easy pace
  • Short breaks when needed
  • Watch for tiredness or dragging feet

Cooldown (3 minutes)

  • Slow walking
  • Deep, relaxed breathing

8. What to Watch For (Important)

Stop the person and rest them if you see:

  • Sudden shortness of breath
  • Chest pain
  • Dizziness
  • Sharp knee or hip pain
  • Unsteady walking

If symptoms don’t go away → follow your agency’s protocol.

9. How to Encourage Participants

  • “You’re doing great — keep your steps smooth.”
  • “Stand tall — perfect.”
  • “Small gentle push behind you.”
  • “Let me know if you need a break.”

Positive tone = better participation.

10. How to End the Session

Use this line at the end:

“Great job today. Drink water, rest if needed. 
Next time we will walk a little easier or a little longer depending on how you feel.”

11. Common Mistakes to Correct

  • Pole tip touching the ground in front → teach “push back, not forward.”
  • Shoulders lifting → say “relax shoulders.”
  • Walking bent forward → say “stand tall.”
  • Over-pushing → say “gentle push only.”

12. Only Three Rules You Must Remember

1. Stand tall.

2. Gentle backward push.

3. Stop if anyone feels unwell.

13. Need Help?

NWANA provides simple training for CHWs, senior centers, county health teams, and community organizations.

Email: info@nwaofna.com
Website: https://nwaofna.com