Nordic Walking: A Full-Body Workout with Benefits for All Ages

Nordic walking, likewise known as trekking or ‘exerstriding,’ is a specialized form of exercise gaining popularity for its accessibility and health benefits. Originating in Finland in the 1930s as an off-season training activity for cross-country skiers [1], it involves walking briskly with specially designed poles. This technique transforms a traditional lower-body workout into a full-body exercise that’s gentle on the joints.

How Does Nordic Walking Differ from Regular Walking?

Nordic walking utilizes a natural arm-leg motion, propelling the body forward with an upright posture and active arm swing. The poles, similar to ski poles but with rounded rubber tips, engage upper-body muscles – arms, shoulders, and back – that are typically less active during conventional walking. This increased muscle engagement leads to a more strenuous, yet low-impact, workout.

Getting Started with Nordic Walking

While seemingly simple, mastering the technique is crucial for maximizing the benefits of Nordic walking. Here’s how to get started:

• Focus on Proper Technique: Prioritize learning the correct pole and stride technique. Without it, the workout becomes a regular walk, diminishing its effectiveness. [2] The technique involves longer strides than normal walking, placing the poles to the side of the leg to gently propel yourself forward.
• Choose the Right Surface: Start on flat, level terrain. Gradually build muscle and endurance before venturing onto uneven surfaces.
• Be Mindful of Distances: Nordic walking is more demanding than leisurely walking. Beginners should start with shorter treks to allow the body to adapt.

Health Benefits of Nordic Walking

Experts agree that Nordic walking offers a range of potential health benefits:

• Strengthens Muscles: Engages multiple muscle groups in both the upper and lower body, increasing muscular demand compared to conventional walking. [2]
• Boosts Calorie Burn: Increased muscle engagement leads to a higher calorie expenditure at the same pace as regular walking. [2]
• May Relieve Chronic Pain and Fatigue: Research suggests it can ease symptoms in conditions like fibromyalgia by combining strength and aerobic training. [2]
• May Support Heart Health: Studies indicate Nordic walking can improve functional capacity, a key predictor of heart health. [2]
• Improves Mood: Like other aerobic exercises, Nordic walking can reduce stress and enhance overall well-being. [2]

Taking Your Nordic Walking Workout to the Next Level

Once you’ve mastered the basic technique, consider these approaches to increase the challenge:

• Wear a Weighted Vest or Backpack: Adding resistance can boost calorie burn and build endurance, but limit the weight to no more than 10% of your body weight.
• Try Interval Training: Alternate between short bursts of faster strides and slower-paced walking.
• Extend Your Workout Length: Gradually increase the duration of your walks to burn more calories and elevate your heart rate.
• Increase Your Speed: Mindfully increase your pace, prioritizing technique to avoid injury.

Essential Gear for Nordic Walking

• Nordic Walking Poles: Specifically designed poles are essential, available in various lengths and materials (aluminum or carbon). [2] They typically have spiked tips for trails and blunted tips for hard surfaces.
• Appropriate Footwear: Comfortable walking or running shoes with good arch support are sufficient.

Resources for Nordic Walking

• Nordic Walking Association of North America (NWANA): [1] Offers certified instructors, clubs, and educational programs.
• Nordic Walking Online: [2] Provides virtual tutorials and in-person class searches.
• XWalk: A specialized app for tracking Nordic walking activity.

Nutrition for Nordic Walking

Proper nutrition can enhance your Nordic walking experience:

• Before: Consume a little meal or snack (150-400 calories) 60-90 minutes prior, focusing on carbohydrates with a small amount of protein.
• During: For walks under 60 minutes, water is usually sufficient. For longer walks, consider electrolytes and easily digestible carbohydrates.
• After: Within 30-90 minutes, consume a meal or snack with 20-30g of protein and 40-70g of carbohydrates to support muscle recovery and replenish energy stores.

Is Nordic Walking Good for Weight Loss?

As an aerobic activity, Nordic walking increases heart rate and supports calorie burn, potentially aiding weight loss. Studies suggest that combining Nordic walking with a calorie-restricted diet can lead to greater reductions in BMI, waist size, and body fat compared to standard walking, and diet. [2]

Nordic walking is a safe, effective, and often-overlooked way to enhance your walking routine and reap numerous health benefits.