Are you looking for a way to spice up your fitness routine with a low-impact, full-body workout that’s both effective and enjoyable? Look no further than Nordic walking! This Nordic fitness trend, with its roots in cross-country skiing, is rapidly gaining popularity as a feel-good cardio exercise that people of all ages and fitness levels can enjoy.
What is Nordic Walking?
Nordic walking is a total-body version of walking that originated in Finland. It involves using specially designed walking poles to propel yourself forward, engaging your upper body in addition to your legs. Think of it as cross-country skiing without the skis or the snow! It started as an off-season training method for cross-country skiers in Finland in the mid-20th century, but has since evolved into a popular fitness activity enjoyed by over 10 million people worldwide.
Ben Kuharik, an exercise specialist, explains that Nordic walking imitates the movements of cross-country skiing, where you use hand-held poles to propel yourself forward.
Benefits of Nordic Walking
Nordic walking offers a wide range of physical and mental health benefits, making it an excellent choice for anyone looking to improve their overall well-being:
- Full-Body Workout: Nordic walking engages 80-90% of your muscles, compared to the 50% engaged in regular walking. By using poles, you activate muscles in your arms, shoulders, chest, back, core, and legs simultaneously. This leads to a more balanced and effective workout.
- Increased Calorie Burn: Studies suggest that Nordic walking can burn 18% to 67% more calories than traditional walking. The increased muscle activation leads to greater energy expenditure, helping with weight management and fitness. According to a 2013 review, Nordic walking can burn up to 22% more calories than brisk walking.
- Improved Cardiovascular Health: Nordic walking strengthens your heart by making it work harder to pump blood around your body. A recent study showed that Nordic walking can boost heart function and quality of life in people with coronary artery disease. It elevates your heart rate without the feeling of extra exertion, making it a more effective cardiovascular workout in less time.
- Reduced Joint Stress: The poles used in Nordic walking help distribute weight and reduce stress on your lower body joints, such as ankles, knees, and hips. This makes it an excellent option for people with joint pain, injuries, or arthritis. It’s a low-impact exercise that’s gentle on the joints.
- Better Posture and Balance: Nordic walking encourages an upright posture, which can help improve spinal alignment and reduce slouching. The poles also provide added stability, which is especially beneficial for older adults or those with balance issues.
- Increased Upper Body Strength and Endurance: Nordic walking strengthens muscles in your back, chest, shoulders, and arms, leading to increased upper body strength and endurance.
- Improved Flexibility: Nordic walking can improve upper and lower body flexibility.
- Enhanced Mental Well-being: Like other forms of exercise, Nordic walking can boost your mood, reduce stress, and improve sleep quality. A 2021 study revealed that Nordic walking reduces symptoms of depression and anxiety due to its rhythmic, meditative qualities and connection to nature.
- Suitable for All Fitness Levels: Nordic walking can be adapted to different fitness levels, making it accessible to people of all ages and abilities. Whether you’re a seasoned athlete or just starting your fitness journey, you can adjust the intensity and pace to suit your needs.
- Social Activity: Nordic walking can be a fun and social activity, allowing you to join group classes or walk with friends and family.
- Recovery from Injury: Nordic walking is often recommended as a first step before returning to running after an injury. It offers a low-impact, full-body workout that’s gentle on your joints.
Nordic Walking vs. Regular Walking: What’s the Difference?
While both Nordic walking and regular walking are excellent forms of exercise, there are some key differences:
| Feature | Nordic Walking | Regular Walking |
| —————— | ———————————————————————————————————————————————————————————————– | ———————————————————————————————————————————————- |
| Muscle Activation | Engages 80-90% of body’s muscles, including arms, shoulders, core, upper back, legs, and glutes. | Primarily targets lower body, including legs, glutes, and hips. Minimal engagement of core or upper body. |
| Calorie Burn | Burns more calories (18-67% more) due to increased muscle activation and energy expenditure. | Burns fewer calories compared to Nordic walking. |
| Cardiovascular | Increases cardiovascular intensity more than regular walking. Heart rate is elevated without extra exertion. | Boosts cardiovascular health by increasing heart rate and improving circulation. |
| Joint Stress | Reduces joint stress due to weight distribution across the whole body. | Can put more stress on lower body joints. |
| Upper Body Workout | Provides a full-body workout, involving the arms, shoulders, and upper back. Poles help propel the body forward, and each step involves an active push from the upper body. | Primarily focuses on the legs and lower body. The arms swing naturally but aren’t significantly engaged in the exercise. |
| Balance & Stability| Offers added stability due to the poles, which is beneficial for older adults or those with balance issues. | Relies solely on natural balance. |
| Equipment | Requires specialized Nordic walking poles. | Requires no special equipment. |
| Technique | Requires learning the proper technique to maximize benefits. | Requires no specific technique. |
| Overall Fitness | Provides a more well-rounded workout, improving upper-body strength, cardiovascular endurance, and flexibility. | Improves cardio-respiratory fitness. |
Getting Started with Nordic Walking
Equipment
To get started with Nordic walking, you’ll need a pair of Nordic walking poles. These are different from trekking poles, as they are specifically designed for forward propulsion and have a glove-like strap that connects you to the pole. Nordic walking poles typically have:
- Adjustable Length: Nordic walking poles often have adjustable lengths with clip closures or rotating segments, unlike trekking poles that have a fixed length.
- Pole Shaft: Nordic Walking poles can be made of a variety of materials but the most common are aluminum and carbon. Good quality aluminum poles are ideal for regular use. Whilst carbon poles can provide less vibration and a superior Nordic walking experience they are less eco friendly.
- Grip: Nordic walking poles have smooth and slender handles with glove-type straps or ergonomic total body walking handles attached to facilitate the specific Nordic walking technique.
- Tip: A Nordic walking pole has a tip with a rubber cap, providing a great grip on asphalt and offering the stability you need.
When choosing Nordic walking poles, consider the following:
- Pole Length: The correct pole length is important for comfort and efficiency while walking. A common method to determine the right pole length is the 90-degree rule. When standing upright on flat terrain, your elbow should form a 90-degree angle. To find the exact size, you can also use the pole length advisor on many websites. Simply enter your height and select the sport, and you’ll find the optimal length.
- Pole Material: Nordic walking poles are typically made of aluminum or carbon fiber. Aluminum poles are durable and affordable, while carbon fiber poles are lighter and offer better vibration absorption.
- Grip and Strap: Look for poles with comfortable grips and adjustable straps that fit snugly around your wrists. The straps allow you to maintain control of the pole without needing to grip it tightly.
- Tip: Nordic walking poles come with tips with rubber caps which provide a great grip on asphalt.
Technique
Nordic walking utilizes your natural walking technique, and it is important not to change the way you typically move your arms. The basic technique involves a rhythmic opposite hand to foot march with poles placed and propelling at each step. Here’s a breakdown of the basic technique:
- Attach the poles to your wrist via pole straps.
- Walk naturally at first, ignoring the poles.
- Step with the heel and roll to the ball of your foot.
- Move your arms along with your lead foot.
- Touch the poles to the ground as you walk, keeping them at a 45-degree angle.
- Push off the poles, propelling your body forward.
- Release the grip on the pole as it swings back behind you.
Here are some technique tips for Nordic walking:
- Walk Naturally: Nordic Walking is an enhancement of normal walking, not a different movement.
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