Buzz
Nordic Walking isn’t just ‘walking with poles.’ It’s a whole different approach that activates more muscles, burns extra calories, and puts less strain on your joints. Plus, it boosts stability. It’s especially great for older adults, beginners, or anyone recovering from an injury.
Nordic walking isn’t your average walk in the park. It offers major benefits, from burning more calories to engaging more muscles. It's easier on the joints, making it a low-impact option that enhances balance and stability, which is particularly helpful for seniors, those new to fitness, or people in recovery from injury.
So, what exactly is Nordic walking?
Nordic walking has its roots in Finland, where cross-country skiers began using poles to walk during the off-season. In 1966, Finnish gym teacher Leena Jääskeläinen formalized the technique, creating a structured pole-walking routine. The 1990s saw the production of the first commercial Nordic walking poles, and the practice has been gaining popularity ever since.
Nordic walking uniquely combines special equipment and a distinct technique, allowing for longer strides and the activation of more muscle groups than traditional walking with hiking poles or walking without poles. It’s both a cardio and strength workout all in one.
Why is Nordic walking better than just walking?
Studies show that Nordic walking outperforms regular walking in nearly every aspect. When done correctly, it provides a cardio boost similar to brisk walking, while also working muscles in the legs, arms, shoulders, and core. It even burns more calories than regular walking. Because the poles absorb some of the impact, it reduces stress on the joints and improves stability. These benefits are even evident when Nordic walking is done at a slower pace than regular walking.
Like many other physical activities, Nordic walking is linked to reductions in depression and anxiety, increased muscle strength, and better endurance and flexibility. However, one of the most intriguing findings is its effect on perceived effort. Despite requiring more energy than regular walking, a study involving obese women revealed that they didn’t find it more exhausting than walking and were more likely to stick with it compared to other exercises. Plus, it offers the added benefit of being outdoors—something gyms can't provide.
What gear do you need for Nordic walking?
To make the most of Nordic walking, the right equipment is key. In addition to sturdy sneakers (or hiking boots for tougher terrain), a water bottle, and sunscreen, the essential item is the Nordic walking poles.
Nordic walking poles are different from hiking, ski, or trekking poles, mainly because of the hand strap. Nordic walking requires applying pressure through the strap or glove, making the poles larger and more robust. In contrast, trekking poles typically feature simple loops to help prevent them from slipping out of your hands.
Nordic walking poles come with different types of ‘paws’ or tips. When walking on soft ground, you’ll use a pointy tip, while on solid ground, the poles feature specially angled pads designed to optimize the placement of the poles as you move.
There are two main types of Nordic poles: fixed-length and adjustable. If you're a beginner, adjustable poles are probably your best bet until you get a feel for the right length. They are also fairly affordable: while top-rated poles cost around $130, you can find a basic set for much less, often under half that price.
Mastering the technique of Nordic walking
It might seem a bit odd to focus on technique when it comes to walking with poles, but it’s actually a distinct form of movement that requires some practice, and there’s definitely a learning curve to get the hang of it.
At its core, Nordic pole-walking involves taking longer strides than regular walking, aided by ‘pushing off’ with the poles. When you’re on the downstroke, with no pressure on the hands, you release the poles and let them swing freely, then grab them again on the upstroke. A few things to keep in mind as you begin this new way of moving.
There are two main ways to learn: you can either teach yourself or hire an instructor. If you’re flying solo, there’s a wealth of online guides to Nordic walking, including YouTube videos that offer helpful visual demonstrations of the technique.
If you’re new to exercising, out of shape, a bit uncoordinated, or using Nordic walking as part of an injury recovery, it’s a good idea to consult a local trainer to learn the fundamentals. If you can’t find one, check out meetup.com to find a local group. A seasoned Nordic walking expert would likely be more than happy to show a beginner the ropes—and the poles.
