26-06-2025
Why Fitness Experts Love Nordic Walking—and How to Start
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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.
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