4 reasons Nordic walking is the low-impact, full-body workout that you need to add to your routine

In case you missed it, good ol’ fashioned walking is very much in vogue. From gentle strolls to Japanese intervals, increasingly more people are out there clocking steps. But if you want to get the most health and fitness benefits from your daily walk, you’d do well to give Nordic walking a go.

Nordic walking is, at a basic level, walking with poles, which means that you’ll be working your leg and arm muscles, resulting in a full-body workout. An exercise that started as a way for cross-country skiers to keep up their training sans snow, it has now evolved into a year-round, any-surface way to walk – and for good reason.

'I tell people of all ages and all different fitness levels – and even athletes – to try Nordic walking,’ says Malin Svensson, CPT, an International Nordic Walking Association (INWA) master trainer and coach and author of multiple Nordic walking books and guides, who also notes its excellence as a cross-training activity for runners.

Here’s how to hop on the Nordic walking wagon, along with technique tips, gear recommendations and all the benefits that you can expect to receive from this sport.

Nordic walking uses specific poles to engage the upper body and propel the walker forward, says Svensson. Think of this activity like cross-country skiing but without the snow and skiis. Or, an amped up version of regular walking with Nordic walking poles and a bit more technique to push with your upper body on each step.

‘Nordic walking takes fitness walking to a new level by adding poles to produce an incredible upper body workout,’ says 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.’

You can also Nordic walk on any type of terrain as long as you have poles. (There is a specific difference between Nordic walking poles and trekking poles, though – more on that below!)

When done correctly, adding in poles doesn’t compromise the natural posture during walking or change the gait. Rather, correct Nordic walking technique enhances proper posture, walking form and pole usage, all while exercising the entire body and boosting aerobic conditioning.

As with any new venture, learning the proper technique is key to enjoying the exercise and, most importantly, not getting injured.

No matter how often you go, you want to maintain tip-top technique. Svensson recommends focusing on three main areas.

1. Opposite arm/leg rhythm

Although Nordic walking is just like regular walking, you do have to be a bit more intentional. You want your regular walking rhythm – opposite arm and leg – to stay the same, even when adding poles. Start by walking and simply dragging the poles behind you as you walk to get the feel of the proper rhythm and the form. Let the poles remain by your side and have them angled back.

2. Pole planting

When you plant the pole on the ground, you aren’t planting it perpendicular to the ground, but rather at an angle. This is different to trekking or backpacking with poles, which involves planting the poles at a 90-degree angle with the ground. With Nordic walking, Svensson says to ‘keep your arm in a handshake position’, with slightly bent elbows that aren’t too tight to the body. As you plant, the poles should make a 45-degree angle with the ground, which allows you to push on the poles, engage your upper body and propel yourself forward.

3. Pole pushing

With Nordic walking, aim to push your hand and arm back past your hip and farther, if possible, to work those triceps. This requires good technique and practice, but also the correct pole length. When you are pushing, your grip should be tight to start so that you can use your force to push. ‘As you push back, your grip gets softer by the hip,’ says Svensson. ‘If you work toward the full, proper technique, you loosen the grip totally at the end when your arm is completely straight.’

Additional tips

As a starting point, Svensson recommends adding in Nordic walking a few times a week, then extending from there.

• Beginners can do two or three walks a week for about 20 or 30 minutes each time.
• Intermediate walkers, who have a solid base of cardiovascular fitness, can do three or four walks a week for about 30 to 45 minutes each time.
  
• Advanced walkers can level up by doing three to five walks a week for about 45 to 60 minutes each time.

The simple addition of poles and pole planting/pushing technique to your walking route brings so many benefits for your heart, muscles and overall fitness.

1. It’s low impact

Walking in general is a low-impact exercise, but with added poles, it’s even better. ‘You take the stress off the joints of the lower body, especially going downhill.’ says Svensson. When you are Nordic walking, studies show that you’re easing both the load on your lower joints and shock to your feet and the plantar fascia.

2. It’s a full-body workout

When compared to regular walking, Nordic walking provides additional benefits in upper-body strength, a study from the Journal of Sports Science and Medicine found. It doesn’t take long to feel the burn in the arms. You are engaging those upper body muscles with each push off from the poles. In fact, the study concluded that Nordic walking boosts cardio-respiratory fitness, strength and flexibility outcomes.

3. You train balance

By using poles, you can add more stability to walks with each step, so it’s great for people with impaired balance or who are working toward a more intense workout. As studies show, Nordic walking helps with overall exercise capacity, but also coordination of movements and dynamic balance. ‘With Nordic walking, you have four points of contact with the ground, rather than just two,’ says Reed. ‘You are still getting the cardio respiratory benefits in a very approachable, low-impact way.’

4. It can improve heart health

Nordic walking definitely counts as structured exercise and brings along the heart healthy benefits of activity. Remember that your whole body is moving and engaged – you aren’t just walking, says Reed. In fact, Nordic walking improves resting heart rate, blood pressure, maximal oxygen consumption and more, according to a systematic review.

To Nordic walk, you’ll be please to know that you don’t need much specialised gear. Grab some comfortable walking shoes and Nordic walking poles and you’re set. Nordic walking poles use a glove-like system to wrap around your palms and are adjustable to hit just the right height. The recommended height for poles is about 68% of your overall height. It’s a good idea to start there and tinker as you get more comfortable with technique and form.

Also, note the materials. You’ll want a lightweight option like aluminium or carbon for the pole and interchangeable tips – a rubber tip is ideal for pavements and roads, while a pointed tip is preferred for trails or dirt paths.