Nordic walking is gaining traction as a powerful, accessible fitness trend. While simple walking remains popular – from rucking to treadmill routines – Nordic walking takes it a step further, engaging both your legs and arms for a complete body workout.
But what exactly is it, and why should you consider adding it to your routine? Here’s a breakdown from experts in the field, including Malin Svensson, an International Nordic Walking Association (INWA) master trainer, and Rachelle Reed, PhD, a certified exercise physiologist.
What Is Nordic Walking?
Nordic walking involves using specialized poles while walking, mimicking the motion of cross-country skiing without the snow. Unlike standard walking, it actively engages your upper body, boosting endurance, strengthening muscles, and improving posture.
“Nordic walking takes fitness walking to a new level by adding poles to produce an incredible upper body workout,” explains Svensson. “This workout increases your endurance, strengthens your core, arms, chest, back, buttocks and legs, improves your posture and flexibility and it takes stress off your ankle, knee, and hip joints.”
The technique is adaptable to any terrain, though choosing the right poles is key (more on that later). When done correctly, Nordic walking enhances natural posture and gait, rather than compromising it.
How To Nordic Walk Properly: Mastering The Technique
Proper technique is crucial for both enjoyment and injury prevention. Focus on these three key areas:
- Opposite Arm/Leg Rhythm: Maintain the natural rhythm of walking – opposite arm and leg movement – even with the addition of poles. Start by dragging the poles behind you to get comfortable with the flow.
- Pole Planting: Unlike trekking poles, Nordic walking poles are planted at a 45-degree angle, not perpendicular to the ground. Keep your arm in a “handshake position” with slightly bent elbows.
- Pole Pushing: Push past your hip to engage your triceps, maximizing upper body involvement. Grip tightly during the push, then loosen as your arm straightens.
Start with 2-3 walks per week, gradually increasing frequency and duration as you progress. Beginners can start with 20-30 minutes, while experienced walkers can push to 45-60 minutes.
Benefits Of Nordic Walking: More Than Just A Walk
Nordic walking delivers a surprising range of benefits:
- Low Impact: Reduces stress on lower body joints, making it ideal for those with joint pain or recovery.
- Full-Body Workout: Engages upper body muscles, unlike traditional walking. Studies show improved strength and cardio-respiratory fitness.
- Balance Training: The four-point contact (two feet, two poles) enhances stability and coordination.
- Heart Health: Provides structured exercise that improves resting heart rate, blood pressure, and oxygen consumption.
Nordic Walking Gear Recommendations: What You Need To Get Started
You don’t need much to get started: comfortable walking shoes and Nordic walking poles. These poles have glove-like straps and adjustable heights.
The ideal pole height is roughly 68% of your overall height. Adjust as needed for comfort. Look for lightweight materials like aluminum or carbon fiber with interchangeable tips (rubber for roads, pointed for trails).
Frequently Asked Questions
- What’s the difference between walking and Nordic walking? Nordic walking uses poles to actively engage your upper body, while traditional walking does not.
- Can you Nordic walk on concrete? Yes, with rubber tips on your poles.
- How high should Nordic walking sticks be? Roughly 68% of your height, adjusted for comfort.
- Does Nordic walking burn more calories than regular walking? Yes, due to the increased muscle engagement.
Conclusion: Nordic walking offers a unique, accessible, and effective way to boost your fitness. Whether you’re looking for a low-impact workout or a full-body challenge, it’s worth giving it a try
