I’m Nordic Walkin’, Yes Indeed

WASHINGTON — Walking is having a moment. Again. Putting one foot in front of the other continues to be one of the most versatile and surprisingly effective ways to move your body.

The latest walking trend picking up momentum is walking with poles, also known as Nordic walking. Even if you don’t plan on hiking a snowy peak, here’s everything you need to know.

What Is Nordic Walking?

Originally developed in Finland as a summer training method for cross-country skiers, Nordic walking uses a pair of specially designed poles to turn a regular walk into a full-body workout. The technique engages both the upper and lower body, mimicking the motion of cross-country skiing minus the snow.

According to Harvard Health, Nordic walking dates back to the 1930s and gained broad popularity in the 1990s, when formalized technique and gear helped it spread beyond the skiing community.

Unlike trekking poles, which are used primarily for stability on hikes, Nordic walking poles are planted behind the body and used to propel the walker forward. The result is a rhythmic, flowing movement that engages more muscles than standard walking, adding a cardio and strength training component to an otherwise simple stroll.

What Kind of Exercise is Nordic Walking?
Nordic walking is primarily aerobic (cardio) exercise, but it also builds strength and endurance, particularly in the shoulders, arms, back and core. According to the American Nordic Walking Association, this activity engages up to 90% of your muscles, compared to about 70% during regular walking.

How to Try Nordic Walking

You don’t need to live near a forest trail or snowy trailhead to try Nordic walking: any flat, open space will do. Here’s a sample beginner-friendly session to get you started:

• Warm-Up (5 to 10 minutes): Start with gentle walking without poles. Add in shoulder rolls and arm swings to loosen up the upper body.
• Main Walk (20 to 30 minutes):
  • Use Nordic walking poles and focus on proper technique: plant the poles diagonally behind you and push off as you step forward.
  • Keep your arms close to your body and move in sync with your natural walking gait.
  • Maintain a steady pace, or incorporate short intervals of faster walking if you feel comfortable.
  • Try it on a flat park path, neighborhood sidewalk, or track.
• Cool Down (5 to 10 minutes): Finish with a few minutes of slow walking without poles. Add light stretching for your shoulders, calves and hamstrings.

Pro tip: If you’re unsure about technique, search for an intro video from a certified Nordic walking instructor, or look into local classes or walking groups that offer instruction.

The Health Benefits of Nordic Walking

Beyond the novelty of walking with sticks, Nordic walking comes with real health perks:

• Low-Impact: Easier on the joints than running or high-intensity exercise, making it a solid option for individuals with knee or hip concerns.
• Full-Body Workout: Activates muscles in your arms, shoulders, core, and back, not just your legs.
• Cardio + Strength Combo: Offers the benefits of aerobic exercise with added resistance training.
• May Improve Cardiovascular Health: Some studies suggest Nordic walking can lower blood pressure and improve heart health more than regular walking.
• Burns More Calories than Regular Walking: According to the American Nordic Walking System, Nordic walking can burn up to 46% more calories than regular walking.
• Improves Posture: The upright stance and arm swing can help counteract slouching and improve overall alignment.
• Support Balance and Coordination: Using poles may help improve stability, especially for older adults.
• May Reduce Tension and Pain: Research suggests the arm swing and upright posture may relieve chronic stiffness and pain in the upper body when combined with strength training. A recent study found that four weeks of Nordic walking reduced self-perceived disability in people with chronic low back pain.
• Boosts Mood and Mental Health: Like other forms of moderate aerobic exercise, Nordic walking has been linked to a reduction in anxiety and depression symptoms, better sleep, and an improvement in overall mood.

Who Should Try Nordic Walking

This trend might be worth exploring if you fall into any of these categories:

• Older Adults: Nordic walking offers a safe and low-impact way to build strength and balance, with the added benefit of a social element when done in groups.
• People Recovering from Injury: Because it’s joint-friendly, Nordic walking can be a good stepping stone back into movement for those healing from knee, ankle, or hip injuries.
• Beginners: Easy to learn and adaptable to most fitness levels.
• Cardio Haters: If running feels too intense but walking feels too mellow, Nordic walking is a happy medium that gets your heart rate up without going all-out.
• Novelty Seekers: Adding poles to your regular walk introduces a new movement pattern and can help bust boredom.

Stick With It

You don’t need snow, mountains, or a trip to Finland to try Nordic walking. All it takes is a pair of poles, curiosity, and the willingness to look a little out of place in public. Whether you’re recovering from an injury, hoping to improve your posture, or just looking to shake up your routine, Nordic walking might be the unexpected full-body boost your daily stroll needs.

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