--- title: What Is Total Body Walking? The complete guide description: "Total Body Walking® transforms everyday walking into a full-body workout using ergonomic poles, posture training and balance drills. This guide explains what it is, how it compares to Nordic Walking and why WALX® poles make it more effective" url: "https://walx.co.uk/knowledge/expert-tips-and-guides/what-is-total-body-walking" updated: "2026-03-09" category: "Expert Tips & Guides" --- # What Is Total Body Walking? The complete guide Walking is the most natural form of exercise — but what if every step could do more for your health? **Total Body Walking™ (TBW)** transforms a simple walk into a **whole-body workout**, combining patented ergonomic poles, strength and balance drills, and the wellbeing benefits of exercising outdoors. This guide answers the most common questions about Total Body Walking: what it is, how it compares to Nordic Walking, why WALX Poles are different, and how anyone — from beginners to challenge walkers — can benefit. #### **What is Total Body Walking? (Definition + Benefits)** **Total Body Walking™** is a **holistic walking method** that makes everyday walking more effective. Unlike normal walking, TBW engages the **upper and lower body together**, using specially designed **ergonomic walking poles** and functional movement drills. Benefits include: - **Improved posture & core strength** - **Reduced pressure on hips, knees, and ankles** - **Better balance & coordination** – great for rehab walking and older adults - **Activation of 90% of major muscles** - **Up to 40% more calorie burn** than brisk walking - **Walking further, for longer** with less strain It’s more than just “walking with poles” — it’s a complete exercise system for fitness, wellbeing, and rehabilitation. #### **Where did Total Body Walking come from? (History & Origins)** The term “Total Body Walking” was first used by **Tom Rutlin** in the early 2000s to describe his strapless Exerstrider poles. While the phrase didn’t stick at the time, the idea of using poles to activate the whole body did. In 2014, **Gill Stewart** of Nordic Walking UK (now WALX) built on this by creating a programme called *TrekFit*, which added strength and balance to pole walking. When mindfulness and mobility elements were introduced, it became known as **Total Body Walking**. In 2022, WALX partnered with Italian manufacturer **Fizan** to launch the patented **WALX Ergo Grip handle** — a strapless, ergonomic design on a 15° angled shaft. This made Total Body Walking safer, more comfortable, and more accessible than traditional Nordic or trekking poles. #### **Do you need special equipment for Total Body Walking?** You can practise some TBW principles with just good walking technique and bodyweight drills. However, to experience the **full benefits**, you’ll need **WALX Poles**. Unlike generic trekking or Nordic poles, TBW poles are: - **Ergonomic** – the handle mirrors the natural shape of the hand. - **Strapless** – allowing natural grasp-and-release, improving dexterity. - **Angled at 15°** – so the pole tip lands in the optimal position. - **Joint-friendly** – reducing strain on wrists, elbows, and shoulders. This unique design turns them into a **rehabilitation tool** as well as a **fitness training aid**. #### **How do Total Body Walking poles differ from Nordic or trekking poles?** - **Trekking poles**: Designed for mountain support; often straight-shafted and used mainly for stability on uneven terrain. - **Nordic Walking poles**: Come with ski-style straps; designed for exaggerated ski-based technique, not natural gait. - **Total Body Walking poles**: Strapless, ergonomic, angled — designed for **natural walking posture, balance, and whole-body activation**. That’s why TBW is often described as the **evolution of pole walking**. #### **Are there Total Body Walking clubs and classes?** Yes — across the UK, **WALX Clubs** run TBW sessions for all levels. These classes use the **WALX Tri-Motion™ Method**, which makes learning the technique simple and effective. Sessions range from: - **Wellbeing walks** for beginners or those returning to activity. - **Rehab walking classes** focusing on balance, stability, and mobility. - **Fitness walking workouts** that boost calorie burn and endurance. - **Challenge walks & hiking training** for those aiming to go further and faster. Being part of a WALX group also provides the social and motivational benefits of walking with others. #### **How does Total Body Walking differ from Nordic Walking?** This is a key question for anyone who’s seen both terms. - **Nordic Walking**: A strict coached method based on cross-country skiing. Requires straps and emphasises exaggerated arm/stride actions. - **Total Body Walking**: A flexible, holistic method. Strapless poles, natural walking gait, scalable from rehab to performance. Put simply: **Nordic Walking is a sport; Total Body Walking is a lifestyle**. #### **Is Total Body Walking suitable for everyone?** Yes — it’s designed to be inclusive. TBW can help: - **Older adults** improve balance and stability. - **People in rehab** regain mobility and confidence. - **Those with long-term health conditions** exercise safely. - **Fitness enthusiasts** cross-train effectively. - **Challenge walkers & hikers** increase endurance while protecting joints. This adaptability is why healthcare professionals, fitness coaches, and community leaders are increasingly recommending TBW. #### **What is the WALX Tri-Motion™ Method?** The **WALX Tri-Motion Method** is the teaching framework behind TBW. It’s based on recognising two movement patterns: - **Triangle motion** – natural arm swing from the shoulder, pole plant aligned with stride. Efficient and posture-friendly. - **Square motion** – bent elbows, poles stabbing into the ground vertically. Awkward, less effective, and more tiring. Tri-Motion helps walkers achieve better posture, natural rhythm, and increased calorie burn while avoiding common mistakes. #### **Can you train to instruct Total Body Walking?** Yes. WALX runs two main instructor pathways: 1. **WALX Ambassadors** – community leaders, health coaches, or walking leaders introducing TBW. 2. **WALX Masters** – advanced instructors delivering the full range of WALX programmes, including rehab, strength, balance, and holistic wellbeing modules. Training ensures instructors can deliver safe, effective sessions tailored to participants’ needs — whether that’s fitness, rehabilitation, or community walking projects. #### **Why does Total Body Walking matter?** Walking is already the most accessible form of activity. TBW takes it further by making every step **smarter, safer, and more effective**. - Improves posture, balance, and mobility. - Supports rehab walking and clinical programmes. - Helps with weight management and calorie burn. - Enhances hiking and endurance walking. - Makes walking enjoyable, social, and sustainable for life. In short: **Total Body Walking turns an ordinary walk into a workout that benefits the whole body and mind.** #### **Final Word** Whether you’re returning to exercise, managing a health condition, or looking for a new fitness challenge, Total Body Walking offers a unique solution. Backed by patented design, scientific principles, and expert teaching, it’s more than just a way to walk — it’s a way to live better. 👉 Want to experience it for yourself? Find your nearest [**WALX Club**](https://walx.co.uk/discovery-sessions/) and book a free Discovery Session