Nordic Walking: Health Benefits, How to Get Started, and How to Get Better

What Is Nordic Walking? Definition Nordic walking originated in Finland in the 1930s as an off-season training activity for skiers.e60dc2a1-f33c-4a05-9b50-8e3e8e5976295eaf0738-f739-4760-8828-4a1d9ad92fd2 “Also known as trekking or ‘exerstriding,’ this type of exercise involves walking briskly with trekking poles, which look like ski poles, but instead have rounded rubber tips on the ends,” says Mary Yoke, PhD , a professor of kinesiology at Indiana University in Bloomington, a member of the American College of Sports Medicine, and an avid Nordic walker. With the help of these specially-designed poles, you propel your body forward using an opposite arm-leg motion, maintaining an upright posture, and activating a natural arm swing. This movement pattern engages upper-body muscles like the arms, shoulders, and back — turning a traditionally lower-body walking workout into a total body exercise that’s still relatively easy on the joints.e60dc2a1-f33c-4a05-9b50-8e3e8e59762908d4d6f0-7d39-4d4e-ad51-49b3b1aacad4
How to Get Started With Nordic Walking How to Get Started Nordic walking is quite different from your average stroll, so it may take time to get used to it. Use these tips to get started. Focus on proper technique. Fatikhov recommends mastering pole and stride technique first for best results. “Without proper technique, it becomes a regular walk and won’t produce the intended effects,” he says. While Nordic walking uses a regular walking motion, you’ll take longer strides than in normal walking, and place the poles to the side of your leg — as opposed to extending them in front of you — to gently propel yourself forward.e60dc2a1-f33c-4a05-9b50-8e3e8e59762951cacc43-af91-4324-9a33-41a43b7011cd Pick the right surface . Begin by Nordic walking on flat, level terrain. “Start slow, build up muscles and endurance gradually, and Nordic walk on an even and stable surface before increasing speed and venturing out into the woods,” says Dr. Niebauer. Be mindful of distances. Nordic walking is more strenuous than leisurely walking, as its longer-stride technique can place a greater demand on the legs and other muscle groups, Niebauer says. Because of the increased muscle stress, beginners may want to start with shorter treks to allow the body time to get used to the activity. “Keep distances manageable, and progress gradually,” McCarty suggests.
Nordic walking is an aerobic exercise that involves striding with specialized hiking poles. While it isn’t a new workout method, Nordic walking experts and enthusiasts say it’s a fun, low-impact way to turn a recreational stroll into a full-body workout.e60dc2a1-f33c-4a05-9b50-8e3e8e597629620efb0f-d50b-4b14-8f28-d66456aef075 “Nordic walking is a safe, effective, and often-overlooked way to get more out of walking, offering real cardiovascular and musculoskeletal benefits with minimal joint stress,” says Eric McCarty, MD , the president of the American Orthopaedic Society for Sports Medicine and the chief of sports medicine at the University of Colorado Anschutz School of Medicine in Aurora. But can anyone try it, and is it right for you? Here’s what experts have to say about this fitness trend, its benefits, and how to begin.
How to Make a Nordic Walking Workout Harder How to Get Better If you’re ready to take your Nordic walking workout to the next level, consider the following approaches. Wear a weighted vest or backpack. A weighted vest or backpack while Nordic walking adds resistance, which also boosts calorie burn, builds endurance, and enhances muscle strength. To avoid muscle or joint pain, limit the weight to no more than 10 percent of your body weight.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e6e51e99-c7d3-48b6-b7d1-9f57d855da56 Try interval training. Interval training involves alternating between short bursts of quicker or more powerful strides with periods of slower-paced walking.e60dc2a1-f33c-4a05-9b50-8e3e8e597629687847f7-f298-4f20-85dd-18bac95c15a1 This can take the intensity of any activity up a notch. Just be mindful of the terrain, as Niebauer points out that an uphill route combined with interval speeds and the long strides of Nordic walking could easily lead to exhaustion. Extend your workout length . While just 10 minutes of Nordic walking can be enough of a challenge, working your way up to 20 or 30 minutes can help burn more calories and keep your heart rate elevated.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e2a8fdc7-bbec-4a26-89a0-fc83a797ee6a Speed up … mindfully. The faster you move your legs to stride and your arms to work the poles, the harder your Nordic walking workout will become. But prioritize perfecting your technique first before increasing the pace to avoid an ineffective workout or injury.” Short bursts of speed and uphill climbs significantly increase intensity, but only if proper technique is maintained,” Fatikhov says.
Resources We Love Nordic Walking Association of North America As the official Nordic walking federation in North America, the Nordic Walking Association of North America (NWANA) was initially created to focus on technical standards, competitions, and long-term athletic development. It’s since evolved to help promote Nordic walking as a sport and health activity through certified instructors, local clubs, competitive events, and public health programs — with expanded educational offerings from coaches of various levels launching soon. Nordic Walking Online In partnership with the American Nordic Walking Association, this platform allows you to search for an in-person Nordic walking class in your area, learn proper Nordic walking technique with virtual tutorials, and access resources to learn more about Nordic walking. In addition, those interested in becoming a Nordic walking instructor can find certification opportunities. XWalk If you’d like to keep tabs on your progress — but not technique training — look no further than this Nordic walking app. XWalk offers specialized activity tracking for pole walking, including distance monitoring, pace setting, calorie tracking, and goal setting.
The Takeaway Nordic walking is a specialized, low-impact exercise that uses walking poles and may offer additional health benefits compared with conventional walking. Initial research suggests that Nordic walking can enhance cardiovascular health, caloric expenditure, endurance, and functional capacity. Experts recommend using proper technique, wearing appropriate gear, and staying nourished and hydrated if you want to try Nordic walking.
Nutrition Tips for Nordic Walking Workouts Nutrition Tips Consuming the right nutrients before, during, and after your Nordic walking workout can make a noticeable difference in energy levels, performance, and recovery, says Katherine Brooking, RD, a registered dietitian in New York City. Before You Nordic Walk Before Nordic walking, you’ll want to maximize your energy stores without feeling overly full or uncomfortable. Eat a small meal or snack 60 to 90 minutes prior to exercise if you’re taking a moderate walk. “A small meal or snack in the 150- to 200-calorie range is usually enough for moderate walks, while longer or hillier sessions may benefit from closer to 300 to 400 calories,” Brooking says. Carbohydrates should make up the bulk of your pre-walk fuel, as they’re the body’s preferred energy source during exercise, she says. Brooking recommends pairing carbs with a small amount of protein to help stabilize blood sugar and stave off hunger. A couple of options include oatmeal with nuts and fruit or a slice of toast with nut butter and grapes. If you’re walking for less than 30 minutes, you may not need a snack. But you still need to hydrate. “Aim to drink 12 to 20 ounces (oz) of water in the hour or two before heading out,” suggests Brooking. During Your Nordic Walk Most people don’t need to eat during a Nordic walk that’s shorter than 60 minutes. “Water alone is usually sufficient. Sip 3 to 8 oz every 15 to 20 minutes, and adjust based on weather and sweat rate,” Brooking says. She recommends adding electrolytes for longer or warmer sessions. Extended or challenging sessions may also benefit from carbohydrates to help prevent fatigue. “A good rule of thumb is 30 to 60 grams (g) of carbs per hour, or roughly 100 to 200 calories per hour, depending on intensity,” Brooking says. Opt for easy-to-digest options such as a banana or orange, or dried fruit like dates or raisins. After Your Nordic Walk Proper nutrition is key for supporting muscle repair and replenishing energy stores post-Nordic walk. Within 30 to 90 minutes of finishing your workout, she recommends a meal or snack that provides: 20 to 30 g of protein to support muscle recovery 40 to 70 g of carbohydrates to restore glycogen Depending on the length and intensity of the walk, a balanced post-walk meal may fall in the 250- to 400-calorie range. This could look like eggs with whole-grain toast and fruit, or a yogurt parfait with granola and berries. And don’t forget to rehydrate. “Aim for 16 to 24 oz of fluid post-walk, or more if you sweat heavily,” Brooking says.
Is Nordic Walking Good for Weight Loss? For Weight Loss As an aerobic activity, Nordic walking prompts an increase in heart rate that supports calorie burn — potentially promoting weight loss.e60dc2a1-f33c-4a05-9b50-8e3e8e5976296d24abc1-0cc4-494d-bae6-6fd3f67dc1cb In one study of adults with overweight and obesity, those who followed a Nordic walking routine and ate a calorie-restricted diet for six months experienced a more significant decrease in their body mass index (BMI), waist size, and total body fat than participants who followed a standard walking plan combined with a calorie-restricted diet.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b33aa078-e08c-4a8c-9418-5f467796c319 While more research into Nordic walking specifically as a weight loss tool is needed, McCarty says the activity can support weight management — particularly as part of a broader lifestyle approach that includes a nutritious diet, adequate sleep, and other forms of movement.
Gear: What Equipment You’ll Need for Nordic Walking What Equipment You’ll To get started, you’ll need some specific gear. Here’s what Nordic walking experts recommend. Nordic Walking Poles “Using poles specifically for Nordic walking is essential,” says Albert Fatikhov , the president of the Nordic Walking Association of North America and a Florida-based certified Nordic walking instructor. Nordic walking poles are available in different lengths depending on height and preference, and are made of lightweight materials that allow for active arm movement — like aluminum (which tends to be cheaper, Fatikhov says) or carbon. Poles generally vary in price from around $50 to $200, and come with either a spiked tip for trails, snow, or grassy terrains, or a blunted tip for asphalt and hard surfaces. Appropriate Footwear You don’t need specialized shoes for Nordic walking — comfortable walking or running shoes are sufficient, Fatikhov says. Just choose a pair that features good arch support, meaning the shoe provides comfortable stability underneath the natural curve of your foot. This aligns with general recommendations to minimize musculoskeletal stress during aerobic activities.e60dc2a1-f33c-4a05-9b50-8e3e8e5976297a90586a-c4d1-42d3-99fe-5db7d54e02e1
Potential Health Benefits of Nordic Walking Health Benefits While there’s limited research on this niche workout, sports medicine experts generally agree that Nordic walking offers multiple potential health benefits. Here are a few. Strengthens Muscles Nordic walking engages multiple muscle groups in the upper and lower body, thanks to the technique and equipment.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c7fa187f-192c-4a7d-96e3-358bb5233327 “The walking poles are used to make longer and more energetic strides, so there’s a greater demand on several muscle groups, including the leg muscles,” says Josef Niebauer, MD, PhD , the chair of the Institute of Sports Medicine, Prevention, and Rehabilitation at Paracelsus Medical University in Salzburg, Austria, who has researched the health benefits of Nordic walking. Research confirms this: An older study found that muscle activation during Nordic walking is greater than conventional walking, especially when trekking uphill.e60dc2a1-f33c-4a05-9b50-8e3e8e5976297839d667-1ce4-473c-aa5e-8fbf8f0fdfa6 Another smaller study found that Nordic walking elicited significantly greater upper-body muscle activation than regular walking.e60dc2a1-f33c-4a05-9b50-8e3e8e5976291436b091-21ef-4011-943e-eb39ff79d4ed Boosts Calorie Burn When you engage more muscle groups with Nordic walking, you spend more calories. At the same pace, Nordic walking burns more energy and works your heart and lungs harder than regular walking, says Dr. McCarty.e60dc2a1-f33c-4a05-9b50-8e3e8e59762953713376-c527-46df-b91b-5540a0226f51 This may explain why an older study of 22 adults found that Nordic walking burned about 20 percent more calories than regular walking.e60dc2a1-f33c-4a05-9b50-8e3e8e5976291035feaa-8250-4bde-bbd0-12a14bbf178a “Nordic walking is a step up in intensity without being high-impact,” McCarty says. May Relieve Chronic Pain and Fatigue A review of 14 studies found that Nordic walking eased symptoms in people with fibromyalgia, a chronic condition that causes widespread pain, fatigue, and sleep problems.e60dc2a1-f33c-4a05-9b50-8e3e8e597629ff393eed-fcfc-47eb-b948-b2f93f2a23b0 Nordic walking may help reduce chronic pain and fatigue by combining strength and aerobic training, which can improve muscular strength, boost circulation, and reduce pain sensitivity signals.e60dc2a1-f33c-4a05-9b50-8e3e8e5976291d4c1bd1-c6d2-4230-bdab-ebb21675a526 Exercise in general also prompts the release of natural “feel-good” chemicals in the body that relieve these symptoms.e60dc2a1-f33c-4a05-9b50-8e3e8e597629bf6b92da-ca8b-4c0b-b877-7477651b42a9 May Support Heart Health Nordic walking could support heart health in ways that certain high-intensity interval training (HIIT) or moderate- to vigorous-intensity continuous training (MICT) activities may not. In one study, 130 people with coronary artery disease completed a 12-week exercise program of twice-weekly workouts: either a 45-minute HIIT session utilizing dance-based movement or cardio equipment, a 60-minute MICT session on cardio equipment, or a 60-minute Nordic walk. Researchers found that those who participated in the Nordic walking routine experienced a greater boost in functional capacity — a predictor of heart health that measures the ability to perform daily tasks — than people who did the HIIT or MICT programs.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e68ef078-3e0c-4330-a7e8-a6ec4deaecfd These heart health benefits may stem partly from the continuous, full-body muscle engagement that Nordic walking demands compared with other forms of aerobic exercise.e60dc2a1-f33c-4a05-9b50-8e3e8e59762923ad4a3a-3c32-416a-bd8b-2f747f5ca33c The more muscle groups that are involved, the harder the cardiovascular system must work to sustain the activity, McCarty explains. Improves Mood While more research on the mental health benefits of Nordic walking is needed, findings suggest that it may improve mood and depression.e60dc2a1-f33c-4a05-9b50-8e3e8e597629495c4a95-ee90-4c8d-a96e-b18185eb1e56 “Like other aerobic exercises, Nordic walking supports mood, stress reduction, and overall well-being,” McCarty says. Research on exercise in general shows that movement triggers the release of feel-good chemicals that can promote relaxation and enhance mental health.e60dc2a1-f33c-4a05-9b50-8e3e8e597629939658be-b720-432e-8978-c663b3f8715f