Latest news with #NordicWalking
Yahoo
5 days ago
- Health
- Yahoo
Forget the treadmill! I tried Nordic walking every day for a week — and it challenged me in ways I didn't expect
When you buy through links on our articles, Future and its syndication partners may earn a commission. From the viral trends of color walking and silent walking to the popular 5-2-4 Fartlek walking method, we've tested just about every walking workout going here at Tom's Guide. But Nordic walking — a technique that uses poles to turn a simple walk into a full-body workout — might just be one of the most intriguing yet. Often described as cross-country skiing without the snow, Nordic walking has been popular in parts of Europe for decades, especially in Scandinavia, where it's credited with boosting cardio fitness, improving posture, and reducing joint strain. As someone who loves low-impact exercise but still wants to feel results, I decided to pick up a pair of poles and give Nordic walking a go myself. After a week of daily Nordic walking, I noticed three key benefits that set it apart from a regular walk. It was more physically demanding than I expected — but in the best way. Here's what stood out. What is Nordic walking? Unlike the Japanese walking method, there's no interval training involved in Nordic walking. Originally developed in Finland as a way for cross-country skiers to stay fit in the off-season, Nordic walking involves walking with a pair of poles that help engage your upper body as you move. Rather than simply hiking with trekking poles, Nordic walking uses a specific motion: you plant the poles diagonally behind you and use them to help propel yourself forward with each step. It turns a regular walk into a full-body workout, activating the arms, shoulders, back and core, alongside your legs. In fact, research from the Cooper Institute suggests Nordic walking can burn between 20-46% more calories than normal walking at the same pace. It's also low-impact and joint-friendly, which makes it popular among people recovering from injury and older adults. That said, I don't fall into either of these categories, and I was still eager to give Nordic walking a go. I'm a pretty keen walker, and nothing quite helps me press the reset button — mentally as much as physically — like getting outside and moving my body. If Nordic walking is a way for me to scale up my daily walks so I can experience more of a cardio hit (and build strength to boot), then I'm all for it. After getting my hands on some poles (the OEX Ultralite Carbon Z Walking Poles from Go Outdoors, to be exact), I was only too eager to start the challenge. I live on the outskirts of a city, so while I'm close to public transport and pavement, I'm also lucky to have easy access to rural trails. But, once you get over the somewhat strange sensation of walking with poles, Nordic walking can be done pretty much anywhere — in parks, along sidewalks, or even in urban green spaces. Here are the three key benefits that stood out to me when trying Nordic walking. 1. My upper body *actually* got a workout I'll be honest — I didn't expect to feel this much in my arms. Upper body strength training is a key focus for me at the gym, so I (naively) assumed that I wouldn't find Nordic walking to be too challenging. I was wrong. From day one, I could feel my triceps and shoulders working as I pushed back with the poles. Nordic walking isn't just about holding the poles — it's about using them to propel yourself forward, which means your arms, back, chest, and even your core get involved. It felt a bit awkward at first, but once I found the rhythm, I could feel the difference. On a couple of mornings, I noticed some muscle fatigue in my upper body after finishing my walk — the kind of gentle soreness that tells you you've worked, but without the strain. It was a nice reminder that walking doesn't always have to be lower-body dominant, and Nordic walking offers a way to engage your whole body without stepping into a gym. 2. It improved my posture and walking form Once I got the hang of coordinating the poles with my stride, I started to notice how much better I was walking — not just during the workout, but throughout the day. Nordic walking forces you to stand tall, engage your core, and use a longer, more deliberate stride. I found myself naturally correcting my slouch and lifting through my chest to get the full benefit of the movement. As someone who swears by anti-desk exercises to keep my posture in check, I was pleasantly surprised. And because the poles help distribute your weight and provide support, I was also landing more evenly through my feet, rather than collapsing into my hips (something I tend to do when I'm tired). It was like getting a gentle reminder with every step to move with intention. 3. It was more mindful than I expected I went into this challenge thinking Nordic walking would be purely physical — a brisker version of my usual walk with the added bonus of some arm work. But what surprised me most was how mentally engaging it was. Because you're coordinating your arm swings with each step, there's a rhythm to it that demands focus, especially at the start. Without realizing it, I was paying more attention to my body — how I was moving, how upright I felt, where I was planting my feet. I wasn't scrolling on my phone or half-listening to a podcast. Being this present meant that by the end of each walk, I felt significantly calmer (which is no easy feat for someone with diagnosed ADHD). I'm yet to try walking yoga, so I'm not able to draw a direct comparison — but I can say that Nordic walking is a surprisingly effective way to feel more grounded. I tried Nordic walking every day for a week — my verdict Nordic walking was a lot more dynamic than I'd expected. It challenged my body in new ways, especially my upper body, and made me think more intentionally about how I move. I probably won't swap all my walks for pole-assisted ones, but I can definitely see the appeal — especially for people looking for low-impact, full-body cardio that's also friendly on the joints. If you've got access to walking poles (or want to invest in a pair), and you're looking for a way to shake up your current walking routine, what've you got to lose? Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide I followed the Japanese walking method for 30 days — here's what happened to my back pain and energy levels Forget running — 3 walking workouts that build lower body strength and burn calories Forget 10,000 steps — I tried 'rucking' instead of regular walking for one week, and it's a game changer
BBC News
02-08-2025
- Health
- BBC News
Gloucestershire man to Nordic walk 600km for Maggie's cancer care
A man is Nordic walking 372 miles (600km) to raise money and awareness of the cancer care centre which supported his wife during her final Turfrey, from Gloucestershire, is taking on the challenge in memory of his late wife Pauline, who died in April 2024 following a breast cancer diagnosis. Mrs Turfrey had become a Nordic walking instructor at Maggie's centre in Cheltenham, and was an "advocate" for how much the sport could help off from Maggie's in Manchester on 4 August, Mr Turfrey will visit six other centres around the country before finishing in Cheltenham on 22 August. Nordic walking is a type of walking that uses specially designed lightweight poles to engage the upper body, making it a more intense, full-body workout. In the years leading up her death, Mrs Turfrey volunteered at the cancer support centre at least three times a read an article on how beneficial Nordic walking was - in particular for those who have had lymph nodes removed - she decided to train as an instructor. She qualified with Nordic Walking UK in 2015 and began running courses for cancer patients to help restore their strength, mobility and confidence - which continue to this day."Pauline was a great advocate in Nordic walking," Mr Turfrey told BBC Radio Gloucestershire. "It gives people confidence who may have possibly lost that in exercising, once they have had treatment for cancer and they feel low."She must have taken out 200-300 people over a five-year period. They are all so grateful to Pauline and what she did for them."Mr Turfrey said his interest in the sport was initially borne out of being a "guinea pig" for his wife, but soon became a way to carry on her "legacy"."I keep calling it a 'hairbrained scheme' because I don't know if I've taken on too much," he laughed."I've wanted to do something for Maggie's to thank them, because they gave Pauline a lifeline."
Yahoo
26-06-2025
- Health
- Yahoo
Why Fitness Experts Love Nordic Walking—and How to Start
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." Nordic walking isn't just a great way to get your steps in. The fitness trend involves walking with long poles—similar to ski poles or hiking sticks—giving you a full-body workout every time you take a step. 'Poles can help push your body forward and carry yourself through space in a way that you can't do with walking,' Martica Heaner Ph.D., certified Nordic walking instructor and author of Cross-Training for Dummies (Wiley), says. Because of this, Nordic walking offers a number of benefits, like added upper-body exercise and increased stability when you walk. It's lower impact than activities like jogging or running, but it still packs a punch. Meet the experts: Martica Heaner Ph.D., certified Nordic walking instructor and author of Cross-Training for Dummies (Wiley); and Eva Peña, ISSA-CPT, founder & director of Wellness+ Studio Ahead, find out what Nordic walking is, the benefits of the exercise, where to find Nordic walking poles, and everything else you'll need for the full-body workout. 'Nordic walking is a type of physical activity where you walk using special poles or sticks,' says Eva Peña, ISSA-CPT, founder & director of Wellness+ Studio. This full-body workout is suitable for people of all ages and fitness levels. Although activities like skiing or hiking utilize poles, Nordic walking differs in that you can Nordic walk anywhere and wear traditional walking shoes. 'The poles help propel your body forward, so during the cardio exercise, you get an upper-body workout along with the expected lower-body benefits of walking,' Heaner says. This makes for an engaging full-body workout. Nordic walking offers a range of health benefits, including: Peña says the use of poles in Nordic walking creates a pushing and pulling motion, making your triceps, lats, and core work. A 2013 study of older adults found that engaging in Nordic walking improved upper-body strength, overall flexibility, and cardiovascular endurance. Like general walking, Nordic walking can help improve cardiovascular health. One study conducted on patients with coronary artery disease found that Nordic walking increased cardiovascular performance. More recent studies have found similar results, linking Nordic walking to upper-body strength and mobility. Doing a full-body workout also adds to your daily calories burned. Nordic walking 'can provide up to 20% more calorie burn as compared to regular walking,' says Peña. This is in part due to the upper-body workout done by carrying Nordic walking poles. Nordic walking can be helpful for people who have stability issues due to joint problems. Heaner says the poles 'help keep you upright, your gait symmetrical, and your body balanced.' 1. Make sure your shoulders are down and your back is straight. 2. Hold Nordic walking poles in each hand, keeping them close to your body—but always behind you. (The goal is to use the poles to propel yourself forward as you walk, according to the Nordic Walking Federation). 3. Walk normally, per the Cleveland Clinic, rolling your feet from heel to toe with each step. 4. Your arms and the poles should move in opposing directions while walking. Before lacing up your walking shoes, snag the right gear—specifically, Nordic walking poles. Ahead, experts explain what to consider when looking for the best pair. Height. 'Make sure the poles you get are the right height and type according to your individual needs and the environment in which the activity takes place,' says Peña. Getting the correct size ensures stability and maximum strength when moving. Grip. 'Handles should be comfortable and ideally have a strap allowing you to keep that handle close should you inadvertently let go or it slips from your grip,' Peña says. This ensures safety by minimizing injury risks for the user while engaging in the activity. Accessories. If you suffer from arthritis or wrist ailments, Heaner suggests wearing gloves to help reduce the stress from long periods of gripping. This simple yet effective solution offers a comfortable confident grip. Price. Invest in a brand that will help you get the most out of your experience. You don't need expensive gear, but buying the essentials—like walking shoes or fitted Nordic poles—is a good start.$52.68 at at at at Nordic walking can be a great alternative to regular walking. The biggest difference between the two forms of exercise lies in the poles. While general walking has many health benefits, Nordic walking takes the exercise to a whole new level. 'Nordic walking is assisted with specially designed sticks or poles resulting in increased engagement of the upper-body muscles, compared to regular walking,' says Peña. You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
Yahoo
26-06-2025
- Health
- Yahoo
Best walking poles for 2025, tested and reviewed by a personal trainer
Whether you're not so steady on your feet right now or looking to amp up your walking routine, walking poles just might be the secret weapon you've been waiting for. While walking and hiking are highly accessible exercises, adding poles can make challenging terrain feel more manageable and transform a simple stroll into a full-body workout. Finding the best walking poles for your needs can be game-changing — they engage your core, arms, shoulders and back with each step. Even better? Research shows that using walking poles, also called trekking or Nordic poles, lets you work harder and burn more calories without feeling more tired. As physical therapist Amanda Derstine explains: "They redistribute your body weight, offloading your hips, knees and ankles," while reducing pressure on your lower back, quads and glutes. One small study found that using poles reduced the impact force on participants' feet by up to 5%, and the athletes provided with poles powered up hills 2.5% faster than those without. The benefits may extend beyond performance gains. A small study of women over 60 years found that pole users enjoyed improvements in posture, flexibility, endurance and balance when using these walking accessories, making them a possible safety tool for individuals in older populations. Walking poles create a wider base of support, which is especially valuable for balance on uneven surfaces, Derstine explains. This is ideal not only for older adults, but for pregnant individuals and those recovering from injuries. "Walking poles can be extremely helpful for anyone dealing with a joint injury such as knee meniscus tears, hip labral tears or osteoarthritis in the knees, hips or ankles as well,' says Derstine. Katya Campbell, fitness director at Mountain Trek Health Reset Retreat, cites another surprising benefit: Using walking poles can boost grip strength, which "may be a better indicator of life expectancy than blood pressure." Beyond the research, as a personal trainer who regularly goes on long walks and hikes, I've personally felt the difference since adding poles to my routine. This is especially true for tough hikes that typically leave my hips and glutes sore the next day. Walking poles help improve my posture and reduce strain on my joints, making the distance feel less taxing. And while serious hikers like myself swear by them, you don't need to be scaling mountains to benefit from using poles. Whether you're heading out on trails or walking for exercise, poles can help you move better, feel stronger and go farther with more confidence. To help you choose the best walking poles for your needs, I consulted three fitness experts — a physical therapist, a trainer and a movement specialist — and put six top-rated models through real-world testing. Here are the top picks: Best overall walking poles More walking poles we like for 2025 Factors to consider when purchasing walking poles How we chose Other products we tested FAQs Meet the experts Choosing the right walking poles depends on your goals, environment and comfort preferences. Here's what to look for when comparing options: Pole type: Trekking poles are usually lightweight, collapsible and ideal for hiking and uneven terrain with removable tips for different surfaces. Nordic walking poles focus on fitness, using either strap systems for grip-and-release movement or shelf-like grips for continuous contact, with angled tips for proper technique and full-body engagement. Hiking staffs or hiking sticks are used singularly and are more of a walking aid. Tips and baskets: Carbide tips are ideal for trails and rocks while rubber tips excel when you're walking on pavement and indoor surfaces. Baskets help keep your poles from sinking into the ground. Small ones are great for regular terrain, while larger ones are best for snow or softer surfaces. Weight: Lighter poles reduce arm fatigue and are great for fitness or long hikes. Heavier poles, like the Jetti, can increase upper-body engagement and calorie burn but may be tiring on extended outings. Material: Carbon fiber poles are lightweight and as Campbell notes, "a lightweight pole helps reduce tension in the arms and shoulders." While these come at a premium, they're often worth the investment for serious users who enjoy long treks. Durable aluminum options, on the other hand, offer a budget-friendly yet slightly heavier alternative. Grip: Cork resists sweat and molds to your hands while reducing vibration — ideal for hot weather. Foam offers the softest touch and good moisture absorption, while rubber insulates best in cold and wet conditions, but can cause chafing and sweating when used without gloves. Adjustability: Adjustable poles use telescoping or lever-lock systems for height customization, ideal for varied terrain and multiple users. While adjustment mechanisms add weight, they offer valuable flexibility. Fixed-length poles are simpler and lighter but less versatile, coming in specific sizes based on height. Folding mechanism: Telescoping poles collapse into themselves, offering durability but longer packed length. Z-fold models break down into smaller cord-connected segments, making them easier to pack. Choose based on your storage needs and how often you'll pack and unpack your poles. Anti-shock system: Internal springs reduce impact on joints, particularly on your wrists, elbows and shoulders during downhill treks. While this feature adds weight, it's great for those with joint issues or anyone covering long distances. Most systems can be activated or deactivated as needed. Accessories: Additional accessories like carrying cases, replacement tips or clip-on weights may come with your poles, or be available as an add-on purchase. These extras can enhance performance in specific conditions or terrain types, though they often come at additional cost. As a certified personal trainer and pain-free performance specialist with extensive hiking and gear-testing experience, I'm quite familiar with walking poles. But before diving into this review process, I made sure to consult more experts in the field for deeper insights. I spoke to a physical therapist, sports conditioning coach and fitness retreat director, asking them many questions about joint health, balance, upper-body engagement — and what separates an average walking pole from the best walking pole. Then I walked — a lot. I evaluating six walking poles across steep forest trails, rocky paths and paved roads. I scored each pole based on comfort, adjustability, grip, weight and stability. I also including practical factors like setup ease and performance under pressure. After many, many miles and countless elevation changes, I narrowed down my picks to the poles that truly stood out. Two poles didn't make the final list but still offer strong performance, especially for specific preferences or uses: Leki Khumbu Lite: A sturdy, versatile pole with a wide adjustment range (100 to 135 cm), the Khumbu Lite ($129) offers comfortable cork grips and a secure locking system. While it held up well on rugged terrain, it's slightly heavier and less packable than other options we tested. Gossamer Gear LT5: At just 139 grams per pole, the LT5 is the lightest model we tested and a solid pick for ultralight hikers or minimalists. Its carbon fiber construction and simple design make it easy to carry for long distances. However, the twist-lock mechanism requires careful tightening to avoid slippage, and its higher price ($195) may not suit casual walkers or hikers. Studies show that compared to regular walking, using poles leads to higher oxygen consumption, elevated heart rate and greater calorie burn — all without making the walk feel more strenuous. The reason? Pole walking engages more muscle groups, particularly in the upper body and core. As Campbell explains, using more of our body naturally requires more fuel to power movement, making it an efficient way to boost exercise benefits while maintaining comfort and endurance. While poles enhance stability and exercise benefits, they can cause upper body fatigue or strain during long treks. They may also slow your pace on technical trails, requiring extra coordination to place both feet and poles. Your occupied hands make it tricky to scramble, check maps or handle gear. nd when not in use, poles add bulk and weight to your pack. Though lightweight, collapsible models minimize this burden, they often command premium prices due to materials like carbon fiber. Walking stick are typically used alone and suited for flat or mildly uneven terrain. They often have a simple design, made of wood or heavier materials, and they may not be adjustable or have advanced grip features. These are popular for mobility support and casual hikes where a bit of extra stability is helpful but high performance isn't necessary. Hiking poles, by contrast, are usually used in pairs and designed for more challenging terrain. They're made from lightweight materials (aluminum or carbon fiber), and often adjustable, have wrist straps and durable tips (usually carbide) for better traction on varied surfaces. Many also include features like shock absorption or interchangeable baskets for snow or soft ground. They're built to improve balance, reduce joint impact and support efficient movement during hikes with elevation changes or uneven trails. For most hikers, walking poles add an extra layer of confidence and security on the trail. Research shows they improve balance and stability, especially on uneven or steep terrain. They help reduce strain on your knees and joints during downhill sections, and by distributing effort more evenly throughout your body, they may lower the risk of overuse injuries. Think of them as trail insurance — they're there when you need them most. Amanda Derstine, PT, DPT, physical therapist and movement and recovery adviser at Wild Society Nutrition Cara D'Orazio, certified personal trainer, group fitness instructor, sports conditioning specialist and owner of CGM Fitness Katya Campbell, general manager and fitness director at Mountain Trek Health Reset Retreat, British Columbia, Canada Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
Time of India
23-06-2025
- Health
- Time of India
What is 'Nordic Walking'? The Harvard-backed fitness trend that can shrink waistline and build strength
Combining the simplicity of walking with the full-body engagement of skiing, Nordic Walking activates 90% of the body's muscles. Recommended by Harvard and fitness experts alike, it burns 20–40% more calories than regular walking. Ideal for all ages and health conditions, this trending activity is turning into a doctor-approved secret for strength, weight loss, and stamina. Nordic Walking, once a Finnish training method for skiers, is now a globally recommended low-impact exercise. Doctors endorse it for its ability to reduce waist circumference, improve posture, and aid rehabilitation. (Image: iStock) Tired of too many ads? Remove Ads From Rehabilitation to Real Results Slimming with Every Step Tired of too many ads? Remove Ads While its therapeutic advantages are notable, Nordic Walking's reputation as a fat-burning powerhouse is what's truly grabbing headlines. (Image: iStock) Backed by Science, Endorsed by Experts So, What's the Catch? It may look like skiing without snow, but Nordic Walking is carving its own trail in the world of fitness—and doctors are all for it. Once a training technique for cross-country skiers in Finland, this deceptively simple sport is now earning accolades for being one of the most efficient, joint-friendly, and waistline-reducing forms of full-body to a recent report in SurreyLive, Nordic Walking is quickly gaining popularity across all age groups for its versatility and health benefits. Whether you're strolling along a beach, through a forest, or even navigating city streets, this form of walking uses specially designed poles to transform a casual walk into a low-impact, high-reward cardio developed in the 1930s as off-season training for athletes, Nordic Walking has evolved into a global movement suitable for both amateurs and elite sportspersons. What makes it particularly appealing in medical circles is its ability to serve as a low-impact rehabilitative exercise for patients with joint, muscle, or neurological conditions. By redistributing body weight through pole usage, it minimizes pressure on lower limbs, making it ideal for individuals recovering from injury or dealing with chronic have confirmed its efficacy across diverse demographics. From elderly people managing diabetes and cardiovascular issues to breast cancer survivors and those living with Parkinson's disease, Nordic Walking is finding takers among the medically vulnerable. According to The Mirror, even postmenopausal women have experienced health improvements from consistent its therapeutic advantages are notable, Nordic Walking's reputation as a fat-burning powerhouse is what's truly grabbing headlines. A study by the University of Verona tracked 38 individuals over six months and found significant reductions in both body fat and waist circumference. Unlike regular walking, Nordic Walking activates 90% of the body's major muscle groups, leading to higher calorie burn and metabolic WALX, a national walking club promoting the activity, puts it: 'Working more muscles means using more energy.' In fact, you can torch between 20% and 40% more calories than walking without poles—provided you use the correct technique. This includes long natural strides, proper pole placement, and forward-leaning motion starting from the to a 2022 article titled, ' Fitness trend : Nordic walking', Harvard Medical School has also endorsed the exercise for its calorie-burning superiority over traditional walking. Research studies published in recent years show that Nordic Walking outperforms both resistance-band training and conventional walking in terms of improving cardiovascular health and reducing BMI. One particular study even concluded that Nordic Walking participants were the only group to experience both a drop in body fat and a measurable increase in aerobic secret lies in its full-body engagement. Unlike normal walking, which is largely leg-driven, Nordic Walking recruits muscles from the arms, shoulders, chest, core, and back—providing a workout that rivals much more strenuous really isn't one—except technique. Experts like instructor Michael Stone from Warner's Littlecote House Hotel emphasize the importance of mastering pole placement, step length, and body posture. Proper form not only ensures safety but amplifies the benefits, making every step count more than it would in a standard walking a fitness world obsessed with high-intensity workouts and gym memberships, Nordic Walking offers a refreshing, science-backed alternative—simple, effective, and accessible to nearly next time you think of walking as just a way to get from point A to B, grab a pair of poles and discover why doctors and researchers are now calling Nordic Walking the ultimate prescription for health and longevity.
