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:
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Improved posture & core strength
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Reduced pressure on hips, knees, and ankles
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Better balance & coordination – great for rehab walking and older adults
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Activation of 90% of major muscles
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Up to 40% more calorie burn than brisk walking
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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:
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Ergonomic – the handle mirrors the natural shape of the hand.
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Strapless – allowing natural grasp-and-release, improving dexterity.
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Angled at 15° – so the pole tip lands in the optimal position.
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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?
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Trekking poles: Designed for mountain support; often straight-shafted and used mainly for stability on uneven terrain.
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Nordic Walking poles: Come with ski-style straps; designed for exaggerated ski-based technique, not natural gait.
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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:
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Wellbeing walks for beginners or those returning to activity.
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Rehab walking classes focusing on balance, stability, and mobility.
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Fitness walking workouts that boost calorie burn and endurance.
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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.
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Nordic Walking: A strict coached method based on cross-country skiing. Requires straps and emphasises exaggerated arm/stride actions.
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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:
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Older adults improve balance and stability.
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People in rehab regain mobility and confidence.
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Those with long-term health conditions exercise safely.
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Fitness enthusiasts cross-train effectively.
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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:
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Triangle motion – natural arm swing from the shoulder, pole plant aligned with stride. Efficient and posture-friendly.
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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:
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WALX Ambassadors – community leaders, health coaches, or walking leaders introducing TBW.
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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.
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Improves posture, balance, and mobility.
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Supports rehab walking and clinical programmes.
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Helps with weight management and calorie burn.
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Enhances hiking and endurance walking.
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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 and book a free Discovery Session
