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Finding the Cure for Dementia

If you’re like me you’re hearing a lot about dementia these days.

Perhaps you have a friend, acquaintance or loved one who has been diagnosed with this loss of ability to think, remember, and reason.

This 13-minute video from the television show 60 Minutes Australia offers some interesting insights.

And, no surprise, physical activity (but not huge or intense amounts, they say) plays a part in helping to stave it off.

Let’s keep moving everyone!

Why Your Doctor Wants You to Nordic Walk

There is good news about Nordic walking everywhere! And one of its biggest supporters is the medical community.

Many doctors and health care providers are no longer just recommending that their patients improve their health by walking—they’re also encouraging them to practise Nordic walking.

Check out this article that I wrote on the subject for Zoomer magazine.

Female and Over 50? The 7 Exercises You Need to be Doing Now

Are you doing the same exercises you did in high school gym classes or long-ago fitness classes?

Or maybe you’re not doing any exercise at all?

As we age, our bodies require regular physical activity more than ever.

If you’re not sure where to start, try these seven exercises below.

  1. Squats (With your feet hip width apart and your arms extended forward zombie-like, shift some weight into your heels and then sink your hips down and back. Push your feet into the ground to stand back up. Keep your chest lifted and eyes up throughout.)

  2. Biceps curls (Keep your upper arms tight to your sides as you lift dumbbells or cans of food up toward your shoulders and then lower them back down to your sides.)

  3. Kegels (In a sitting or standing position, tighten your pelvic floor muscles for 3 to 5 seconds and then release then.)

  4. Bird Dogs (On all fours, stretch one arm out long in front of you while drawing your abs in. Then extend your opposite leg long behind you. Hold 3 to 5 seconds, and then lower the arm and leg.)

  5. Clamshells (Lie on your side with your knees and hips at 45 degrees and your hips stacked. Without shifting your hips and keeping your feet together, slowly open the top leg and then lower it.)

  6. Brisk walking with some stair climbing

  7. Balance (Stand on one foot for 10 seconds or longer. While wearing shoes is challenging; in bare feet is extra-challenging.)

TIP: Give yourself some bonus points if you floss your teeth daily. Some research shows that good oral hygiene may help improve your overall health.

Spring Nordic Walking & Virtual Fitness Classes Start Soon!

It's been a long quiet winter, but I see warm breezes and sunshine coming our way! My Spring classes offer something for everyone.

(Joining late? Please contact me for pro-rated rates!)

...AND...


Click here to register for any class or event.

Need more information?

Please contact me directly.

Hope to see you soon...in person or via Zoom!

Barb

PEI Women's Retreat (September 12-16, 2022) March Update

Sea, Sand & Soul Nordic Walking Women’s Getaway

APRIL 4, 2022

BARB GORMLEY

Prince Edward Island
September 12- 16, 2022
$1,399 CDN*
20 spots available

Join us for an energizing five days of fitness and fun as we explore the beauty of Prince Edward Island’s North Shore!

We’re inviting you to step away from the fast pace of life & come with us to wonderful Prince Edward Island., to Nordic walk in the fall colours, alongside the Atlantic Ocean, and in the company of like-minded others. This is an ideal opportunity to re-energize & reconnect with the natural world.

We’ll be based at Shaw’s Hotel, a charming country inn in Brackley Bay. (Great grandfather Shaw opened the Inn in 1860, on the family’s pioneer farm originally settled in 1793. Four generations later, the Shaw family continues the tradition.)

  • Days will start with a refreshing yoga session and healthy breakfast. Then we’ll be off with our Nordic walking poles -- along a quiet seaside trail to Covehead Harbour Lighthouse, or into P.E.I. National Park with a local bird & photography expert, or along the nearby beach, which boasts the longest sand dune system in the western hemisphere.

  • After a delicious lunch at our hotel, get ready to kayak in pristine Brackley Bay, or to cycle and visit local sights & tiny shops, or to explore quaint Charlottetown on foot.

  • Dinners will be at our lovely ocean-side hotel or at nearby history-steeped restaurants. Lots of options for seafood lovers!

  • We’ve also made time for relaxing, post-dinner fun & a special session for Urban Poling instructors.

  •  There will be two groups for Nordic walking & cycling, so everyone can move at their preferred pace.

We’ve taken care & time in choosing this location & designing a program with everything that we love in a holiday: healthy doses of physical activity, nature, relaxing & exploring, & the opportunity to make new friends. We can hardly wait. We’d love to meet you there!

YOUR HOSTS & FITNESS LEADERS:

Barb Gormley is director of education for Urban Poling Inc., a personal trainer & group exercise instructor.  She is the author of The Urban Poling Ultimate Guide to Nordic Walking & teaches a popular Zoom Fitness with Poles exercise class.

Nina LePage is a longtime personal trainer, a group exercise instructor, & master trainer for Urban Poling Inc. She is a Hatha Yoga teacher, holistic nutrition educator & Heart Wise fitness instructor. She teaches on Zoom, at local community centres, senior centres & at Ottawa’s Rideau Sports Club.

PRICE INCLUDES:
1) all fitness activities & outings, including daily Nordic walking & yoga, kayaking, cycling, etc..; loan of Nordic walking poles, yoga mats, kayaks & bicycles (including water bottle, water bottle cage & helmet); professional instruction for Nordic walking, yoga, birding & nature photography; transportation to two restaurant dinners; post-dinner activities; (& professional development session for Urban Poling instructors).
2) 4 nights accommodation: (shared double occupancy; for single room, add $340) at Shaw’s Hotel, Brackley Bay, P.E.I.
3) healthy meals: 4 breakfasts, 4 lunches, 2 dinners at the hotel (all dietary needs can be met)

PRICE DOES NOT INCLUDE:
1) airfare to and from PEI
2) transportation between the hotel & airport (20-minute trip)
3) medical or trip cancellation insurance (highly recommended)
4) 2 optional restaurant dinners (approximately $60 each)
5) any alcoholic drinks

* PRICE:
- $1,399 CDN (Earlybird rate, until June 1, 2022; based on shared occupancy) + HST
- $1,499 CDN (Regular rate, after June 1, 2022; based on shared occupancy) + HST
- Single occupancy: add $340 + HST
- Shared occupancy: If you like, we will do our best to connect you with another participant for sharing.

NOTE:
- Check ahead re the availability of taxis from the airport (it’s a small island!). But don’t worry, we will try to coordinate participants as you arrive.
- If you are extending your holiday before or after this event & are planning to rent a car, book asap since there are very few available.

For more information, call Barb at 416-543-2606 or Nina at 613-290-4285 or email us at ___@gmail.com.

CLICK HERE TO REGISTER

 

March 17 Update

Thank you for your responses to our 3-Mintue Needs Assessment! We are continuing the planning process and are excited to share the most current info we have. More details around cost, etc., will be coming asap.

Your responses:

  • 35 people have responded to date

  • Re Nordic walking: many feel very confident with their Nordic walking skills, many feel somewhat/quite confident & a very small number are new to Nordic walking

  • Re Nordic walking pace: about half walk at a slow/moderate pace & half prefer a moderate/fast pace

  • Re water activities: everyone is interested in kayaking (NOTE: we won't be able to offer a boat trip this year unfortunately. Hopefully next year!)

  • Re cycling: everyone is interested; about half like a slow/moderate pace & about half a like a moderate/faster pace

  • What you're excited about: the variety of activities, exploring the PEI scenery and nature with your poles, making new friends, yoga, visiting/revisiting PEI…

    Your questions:

  • "What will the age of the group be?" We're not sure. Our best guess is 50ish to 70ish.

  • "I'll need a lifejacket for kayaking." Yes, we will all need them, and kayaking will be supervised by hotel staff. It's in a quiet bay with shallow-ish water. Your safety and enjoyment are our two biggest concerns.

  • "I'm a non-drinker...what will the social aspect be like?" We're not sure. Our guess is that most of us will likely be tired after a day of fresh-air activities and may not have energy for late-night carousing. There will be wine and non-alcoholic options at evening get-togethers and dinners.

  • "Will there be food options?" Yes, options to suit all dietary needs, and yes there will be PEI seafood!

  • "Will there be something specifically for Nordic walking instructors?" Yes, we will have an afternoon session just for you. More about this once we see how many instructors register.

    That’s it for now!

Barb & Nina

February 12, 2022 update:

Thank you for your continued interest in the Women’s Fitness Retreat, September 12-16, 2022 in Prince Edward Island!
We are still working on the final agenda and cost, but we want to share the latest information.
FYI, we are easy-going, well-organized and friendly people. We are looking for like-minded people to join us in PEI! Our ideal participant loves being active (especially outdoors), is easy going, is interested in meeting new people, and has a positive attitude.
Also FYI, there are just 20 spots available...and we have had a very enthusiastic response. One of our future steps will be to ask for a deposit to hold your spot. We will give some warning before this email arrives. The 20 spots will be filled first-come-first-served.

Current Trip Details (cost is not yet available):

  1. Vaccinations: All participants and instructors must be fully vaccinated.

  2. Getting to PEI: Participants will responsible for making their own travel arrangements to PEI and to Shaw’s Hotel (20 minutes from the airport).

  3. Accommodation: Shaw’s Hotel has a mix of single rooms, double rooms and small cottages. Participants can choose the option that works best for them (but rooms/cottages are first-come-first-served). We believe that many people may be coming as individuals. If you would like a roommate, the hotel may be able to help with this.

  4. Meals: 4 breakfasts, 4 lunches and 1 dinner will be included in the cost. There will be 3 dinners at three different local restaurants (this expense is not included in the Retreat cost).

  5. Mornings: Each day will begin with Nordic walking, and the location will vary. It could be on the hotel property and the nearby seaside Confederation Trail; or it could be in the nearby National Park; or we could take a walking trail into picturesque Victoria-by-the-Sea and visit some lovely local shops. A Nordic walk could include a bird expert or a photography expert to help enrich the experience. All walks will likely be 60 to 90 minutes with rests along the way. Mornings will also include Yoga and/or a Strength & Stretch class. Depending on the weather, these classes will happen outdoors or in a large bright room.

  6. Afternoons & other times: One afternoon will include some cycling (perhaps with a picnic lunch), one afternoon will include some kayaking, and there will be a sunrise or sunset relaxing boat ride/tour (on a flat-bottom boat in calm waters). There will be time one afternoon to explore the shops and sites of Charlottetown before dinner at a restaurant.

  7. Varying fitness levels: We know that some people like to move at a relaxed pace and some like to exercise more vigorously. We will do our best to accommodate a variety of fitness levels. For example, for Nordic walking there will likely be one moderate-pace group and one faster-pace group. For cycling, one instructor will lead a leisurely slower-paced ride on quiet bike paths, and a second instructor will lead a faster and longer ride. Kayaking will likely be two groups as well. Not interested in cycling or kayaking? See the next item…

  8. Personal time: Participants are welcome to attend as many or as few sessions as they like. For example, instead of the organized cycling session you may prefer to cycle or walk to the nearby ocean/beach on your own or with a friend. Instead of kayaking you might prefer to find a comfortable spot outdoors to read. Instead of the sunset/sunrise boat trip you may prefer to sleep in, go for a Nordic walk on your own, or have a relaxing evening in the hotel’s small bar.


    Next step:

    • If you are no longer interested, please email one of us with a quick note and we’ll remove you from the mailing list.

    • If you are still interested, please CLICK HERE for a 3-Minute Survey.

    • Just hearing about the Retreat today? Please email Barb to be put on the distribution list and be kept up to date with details. And CLICK HERE for a 3-Minute Survey.

    Cheers,

    Barb & Nina

    Barb Gormley & Nina LePage
    bgormley@rogers.com
    nina.lepage@gmail.com

November 30, 2021

When I visited Prince Edward Island this summer, I discovered a Nordic walking paradise! Quiet paved trails by the ocean, fresh air, friendly people, delicious food, and much more.

The September 5-day retreat that I am with my colleague Nina LePage planning will have lots of options, including Nordic walking (of course), cycling, yoga, a shopping excursion to lovely small shops, sightseeing, healthy meals, relaxing time, the wonderful company of like-minded women, etc. Special sessions for Urban Poling instructors.

Special guest presenter/fellow participant will be Mandy Shintani, founder of Urban Poling Inc. Lucky us!

Accommodation will be at the lovely Shaw's Hotel, a five-minute walk to the Atlantic!

If this sounds appealing and you would like to be kept up to date as plans progress, please click here.

Barb

Nordic Walking Zoom Presentation: Saturday, January 22, 1pm EST

The international Tour De Friends Nordic Walking Facebook Group has asked me to present my best tips, tricks and advice for new and experienced Nordic walkers. The 30-minute talk will finish with a short Q & A session. Hope you can make it!

TOPIC: Nordic Walking Tips, Tricks & Troubleshooting with Barb Gormley

DATE: Saturday, January 22, 2022

TIME: 1:00 PM EST (US and Canada)

Nordic Walking/Hiking Etiquette: 12 Rules to Keep in Mind

  1. When walking on a trail/footpath, stay to the right. When walking on a road shared with cars and bikes (e.g., Mount Pleasant Cemetery, Toronto) stay to the left, even if it’s not busy.

  2. It’s often a good idea to hold your poles still when encountering dogs. Some are afraid of swinging arms with poles, and they may react badly.

  3. When going up or down a staircase with Nordic walking poles, put both poles in one hand and hold the railing with your other hand (or hover your hand over it if you’re moving fast). In the event of a stumble, your railing hand will stabilize you or you’ll have a hand free to grab the railing.

  4. When walkers who are going uphill meet walkers coming downhill on a narrow trail, those climbing uphill have the right of way. Walkers coming downhill should stop and step aside to allow for passing.

  5. When passing other walkers travelling the same direction on a narrow trail, call out, “Passing on your left please,” or something similar. Walkers being passed should step as far to the side as possible.

  6. Never swing the tips of your poles up in the air behind you (for example, if you’re crossing a road to re-enter a trail). They may be a hazard to the person walking behind you. Instead, keep your poles vertical until you can resume your Nordic walking technique.

  7. Be friendly and courteous to other walkers! Smiles, “good mornings” and light chitchat as you pass others help to brighten everyone’s day.

  8. Respect the peace and quiet of nature and the privacy of people living along any trail. If you’re a big group, it’s early morning, and/or you’re a naturally loud talker, keep your voice low.

  9. Leave nature in its place. Flowers, plants, pinecones, rocks and sticks all provide habitats and/or nourishment for wildlife.

  10. Leave no trace of your visit. Did you know it takes up to two years for an orange peel to decompose?

  11. Leave the trail cleaner than when you found it. If possible, take along a plastic bag to collect garbage you encounter.

  12. Observe wild animals from a distance and, of course, never feed them.

    Happy poling!

Happy New Year! Here's a Link to My First 2022 Fitness with Poles Class (free)

Hi everyone:

Thanks for attending my free Fitness with Poles class on January 3!

  • Here’s a link to the recording so you can repeat the class or do it on your own if you were unable to attend. (Password is January).

  • If you're interested in joining my regular Monday Fitness with Poles classes, the Winter Session starts Monday, January 10, 12-12:35pm. (If this date has passed, check here for info on the upcoming session or contact me about joining the current session at a pro-rated rate.)

    These classes are similar to the January 3 free class, but they include an additional five minutes of resistance training with light weights (dumbbells if you have them, or two cans of food, two small bottles of water, etc.) and stretching.

  • You can register here.

  • Earlybird pricing for the Winter Session is effective until the end of day January 5.

  • FYI, with my regular virtual classes I always send out a recording of the class, which remains live until the following class. The recording works well for people who can't attend the live class and for those who like to repeat and practise the class over the week. (FYI, about half of the registrants attend the live classes and half use the recording at time that's more convenient for them.)

All the best for a happy and healthy 2022!

Barb

My 2022 Holiday Wish List For Outdoor Exercisers

Giftgivers in your life need some inspiration? Looking to treat yourself perhaps? Here are a few of my suggestions!

Winter Woolies Cami/Undershirt
I have this on my Christmas list. Soft fleecy fabric, not bulky. Sounds like the best bottom layer ever!

Winter Woolies Fleece-Lined Leggings
I love these tights. Very stretchy, not shiny, medium thickness and not too bulky. Not windproof, but still much warmer than regular tights. Nice enough to wear with a casual dress and boots on a cold day. Alternatively, there are sportier, wind-resistant versions like these from The Running Room. And here’s one more option from Uniqlo.

Winter Woolies Quarter-Zip Fleece-Lined Top
Love this animal print! I’m waiting for a free-shipping offer, then will likely treat myself to this top.

Body Glide
A must for any serious Nordic walker or hiker. Apply to your heels to help prevent blisters. A must for long workouts, walking in hot climates (where your feet swell), and holidays with several consecutive days of walking/hiking. You won’t know how effective it is until you forget it one day! Get this at any running or outdoors shop, including Mountain Equipment Coop (MEC) and The Running Room..

MEC Sport Sunglasses
Available at any sport store, these ones from Mountain Equipment Coop have rubbery anti-slip material on the nose bridge and ends of the arms so they don’t move when your face gets sweaty. Lenses wrap around to keep out snow, dust and sun. Swap-out lenses are handy: clear for days with flying snow or dust, amber ones help reduce glare, etc.

Victoria’s Secret Sports Bra
Victoria’s Secret has long been known for its great sports bras, but do your research to find the best brand, style and fit for you. Be sure it’s super-easy to get on and off. I like to jump around a bit in the store dressing room to test the jiggle factor.

Lululemon Socks
Be sure the quality of your socks matches the quality of your shoes! Avoid any cotton in socks (and any other workout wear). Cotton absorbs moisture making you more vulnerable to cold soggy feet and blisters. Cotton tops, once sweaty, droop, sag and lose their shape.

MEC Jacket/Vest
The Mountain Equipment Coop Boundary Light Down jacket (I have an older version) is lightweight and perfect for layering. As the temperature goes down, simply add more thin layers underneath. When it’s really cold, add a down vest on top. Columbia and Uniqlo also make nice versions.

MEC Prana Winter Hellena Fleece-Lined Pants
This fantastic style of pants is basically long johns and pants in one comfortable and non-bulky unit. (It’s not really fleece…more of a brushed lining.) I find that these particular pants look nice enough to wear even when not exercising. Other options available from Uniqlo, Columbia and Mark’s. And here’s a pair from Northbound Gear, a new brand to me, that looks worth checking out. I always look for stretch fabric, comfort and a non-bulky style. (Getting-dressed tip: Put the pants on first, then put on your socks.)

Columbia Fleece Top
This style of top makes an ideal top layer. Wear on its own in the spring and fall; in colder weather add one or two thin layers underneath and/or a down jacket or vest over top. (I find amazing clothing and shoe bargains at the Columbia outlet stores.)

Traction Devices for Your Shoes
You’re more likely to stay on your feet in winter conditions if you have traction aids on your shoes or boots. I like this style from The Running Room: small flat cleats that work on both snow and bare sidewalks. Test them at the store: they shouldn’t feel slippery while walking on tile; they should be easy to get on and off your shoes; and they should be light enough that you forget you’re wearing them.

Hat with Light
This hat/headlamp combo from Walmart has a built-in rechargeable LED light with 72 lumens of power. Ideal for late night or early morning exercising, dog walking, and for camping too. I’m hoping there will be one in my stocking this year. Look for the brightest light possible. This battery-operated one from Amazon may also be a good choice.

Outbound Battery Heated Mittens
I love these toasty warm mittens. A bit bulky, but who cares when your hands are so cozy in the mitt version of the electric blanket! This brand may be difficult to find now, but look for other options on the market.

Signature Brigadeiro Chocolate Bar
If you need something extra beautiful and extra decadent in the sweets department, try this painterly chocolate bar from Mary’s Brigadeiro in Toronto’s east end (they also ship). Particularly perfect for an artist friend. And who wouldn’t want the Furoshiki Gift Wrap + Tin with 12 Brigadeiros? Fun to watch them working in their open kitchen at the shop.

A Primer on Nordic Walking
What a great idea! Help a friend up their Nordic walking game with a copy of my book, The Urban Poling Ultimate Guide to Nordic Walking (soft cover or digital version). In it I share a wealth of tips, concepts, exercises, and problem-solving strategies!

Nordic Walking Women's Retreat in P.E.I. (mid-Sept. 2022)

February 12, 2022 update:

Thank you for your interest in the Women’s Fitness Retreat, September 12-16, 2022 in Prince Edward Island!
We are still working on the final agenda and cost, but we want to share the latest information.
FYI, we are easy-going, well-organized and friendly people. We are looking for like-minded people to join us in PEI! Our ideal participant loves being active (especially outdoors), is easy going, is interested in meeting new people, and has a positive attitude.
Also FYI, there are just 20 spots available...and we have had a very enthusiastic response. One of our future steps will be to ask for a small deposit (refundable by a specified date) to hold your spot. We will give some warning before this email arrives. The 20 spots will be filled first-come-first-served.

Current Trip Details (cost is not yet available):

  1. Vaccinations: All participants and instructors must be fully vaccinated.

  2. Getting to PEI: Participants will responsible for making their own travel arrangements to PEI and to Shaw’s Hotel (20 minutes from the airport).

  3. Accommodation: Shaw’s Hotel has a mix of single rooms, double rooms and small cottages. Participants can choose the option that works best for them (but rooms are first-come-first-served). We believe that many people may be coming as individuals. If you would like a roommate, the hotel may be able to help with this.

  4. Meals: 4 breakfasts and 4 lunches will be included in the cost. There will be 3 dinners at three different local restaurants (this expense is not included in the Retreat cost).

  5. Mornings: Each day will begin with Nordic walking, and the location will vary. It could be on the hotel property and the nearby seaside Confederation Trail; or in the nearby National Park; or we could take a walking trail into picturesque Victoria-by-the-Sea and visit some lovely local shops. A Nordic walk could include a bird expert or a photography expert to help enrich the experience. All walks will likely be 60 to 90 minutes with rests along the way. Mornings will also include Yoga and/or a Strength & Stretch class. Depending on the weather, these classes will happen outdoors or in a large bright room.

  6. Afternoons & other times: One afternoon will include some cycling (perhaps with a picnic lunch), one afternoon will include some kayaking, and there will be a sunrise or sunset relaxing boat ride/tour (on a flat-bottom boat in calm waters). There will be time one afternoon to explore the shops and sites of Charlottetown before dinner at a restaurant.

  7. Varying fitness levels: We know that some people like to move at a relaxed pace and some like to exercise more vigorously. We will do our best to accommodate a variety of fitness levels. For example, for Nordic walking there will likely be one moderate-pace group and one faster-pace group. For cycling, one instructor will lead a leisurely slower-paced ride on quiet bike paths, and a second instructor will lead a faster and longer ride. Kayaking will likely be two groups as well. Not interested in cycling or kayaking? See the next item…

  8. Personal time: Participants are welcome to attend as many or as few sessions as they like. For example, instead of cycling you may prefer to cycle or walk to the nearby ocean/beach on your own or with a friend. Instead of kayaking you might prefer to find a comfortable spot outdoors to read. Instead of the sunset/sunrise boat trip you may prefer to sleep in, go for a Nordic walk on your own, or have a relaxing evening in the hotel’s small bar.


    Next step:

    • If you are no longer interested, please reply to this email with a quick note and we’ll remove you from the mailing list.

    • If you are still interested, please CLICK HERE for a 3-Minute Survey.

    Barb & Nina

    Barb Gormley & Nina LePage
    bgormley@rogers.com
    nina.lepage@gmail.com

November 30, 2021

When I visited Prince Edward Island this summer, I discovered a Nordic walking paradise! Quiet paved trails by the ocean, fresh air, friendly people, delicious food, and much more.

This upcoming September 5-day retreat will have lots of options, including Nordic walking (of course), cycling, yoga, a shopping excursion, sightseeing, healthy meals, relaxing time, the wonderful company of like-minded women, etc. Special sessions for Urban Poling instructors. Special guest presenter/fellow participant will be Mandy Shintani, co-founder of Urban Poling. Woo hoo!

Accommodation will be at the lovely Shaw's Hotel, a five-minute walk to the Atlantic!

To be updated as this event evolves, with no pressure to commit at this time, please register your interest here.

,

Don't Fall for the Wrong Winter Boots!

,

UPDATE December 2021:

See my Icebugs review here. These are now my #1 choice for boots. (Also check out this Icebugs review by Ottawa physiotherapist/Nordic walker Margaret Martin.)

According to a friend who contacted the Toronto Rehab researchers (see info below), Icebugs were tested and passed its tests, but for some unknown reason they aren’t included in its reports.

______________________

Winter is a fantastic time for outdoor exercise. But slipping on a patch of ice is everyone’s nightmare. Until now, finding reliable footwear to keep you upright on ice has been a challenge; there’s no way to tell in the store just how grippy the soles will be.

Fortunately, Toronto Rehab’s recently created WinterLab has developed a “snowflake” system that rates winter boots for the amount of traction they provide on ice.

Check out this very interesting episode of CBC’s Marketplace to see boot testers in harnesses slipping and sliding on the WinterLab’s icy test floor.

Their basic findings are shocking: only eight percent of the 98 boots they tested (brands that you likely own or are familiar with) met their minimum slip resistance standards.

You can see the results in chart form at www.ratemytreads.com.

Two of the few boots that passed their tests are made by Wind River, sold at Mark’s. I went to Mark’s today, and the staff people were very helpful. Here’s what I learned:

  • Two non-slip boot options (according to the WinterLab findings) are the Wind River Ice Queen (I bought these, see far right image) and the Wind River Blackcomb (black or burgundy, see middle image).

  • Look for the ICEFX logo on the bottom of their soles (see left image). This is what will keep you on your feet. The Ice Queens also have tiny metal shards, so Mark’s says these are the best of the two. I'll wear these for standard walking, but I’m thinking they might be a bit heavy for Nordic walking? But maybe not. You may have to order online. These boots were selling like hotcakes when I was in the store.

Several of my Nordic walkers recommend Olang and Anfibio boots, which have retractable grips. But some complain that flipping out the grips isn’t always easy; some require a special small tool.

An economical option is to add icers/grips/traction devices over your current hiking shoes/boots. Be sure to take your shoes/boots to the store to get the right fit. The icers need to be easy to stretch on but tight enough that they don't shift or fall off. Find these at any outdoor gear store or running shop.

I find that the ones with small "flat tacks" on the soles work best. They are light and allow you to walk on both wintery surfaces and bare sidewalks.

It’s very important that they are so light that you forget you're wearing them. I find that some designs, such as the popular Yaktrax, are heavy and cumbersome and can be noisy and slippery on non-snow/ice surfaces.

Wishing you a safe and wonderful winter!