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Walking is one of the most effective and accessible forms of exercise. Many of us enjoy getting out for a walk in the fresh air, yet without variety, it can easily become uninspiring and monotonous.
Luckily, there are plenty of ways to spice up your walking routine, for example, by trying different walking styles, like Nordic walking.
Nordic walking involves using specially designed poles that work the upper body as well as the legs. Among other things, research has linked it with several health benefits – including for strength, joint health, and mental wellbeing.
But what does Nordic walking involve? And how can you get started? Here, we’ll take a closer look at Nordic walking, including its benefits, technique, and the equipment involved.
What is Nordic walking?
Nordic walking is a walking technique that follows a similar pattern to regular walking, but it uses specially designed poles to help propel the body forward.
The concept of Nordic walking originated in Finland during the 1930s, when skiers began using their ski poles for summer fitness. It eventually arrived in the UK in the early 2000s and has continued to grow in popularity.
What is the Nordic walking technique?
While the Nordic walking technique is essentially an extension of regular walking, there are a few key things to master.
Nordic walking is sometimes confused with activities like trekking, climbing, or trail walking, which also use poles. However, the Nordic walking technique is entirely different. For example, while trekking mainly uses poles for stability and support, Nordic walking poles are a specific health and fitness tool.
When Nordic walking, poles remain behind the body at all times, pointing diagonally backwards as an extension of the arms, and are planted behind the body with each stride to propel you forward. It’s intended to be a basic enhancement of the regular arm swings you make when walking normally.
Another key aspect of the Nordic walking technique is the heel-to-toe foot roll, which is important for maintaining good balance, posture, circulation, and protecting your joints. This means hitting the ground with your heel, following through with a rolling technique, and pushing forward onto your next stride from your toes. The good news is that most people walk naturally with a heel-to-toe stride, but it can take time to master it fully.
If you’d like to see what Nordic walking technique looks like in practice, check out the video below.
Although Nordic walking may look simple, experts say it’s important to have some lessons from a qualified instructor to ensure you have the right technique and get the most effective workout.
A qualified instructor will be able to run you through the technique and answer any questions you might have to make sure you’re getting the most out of the exercise. Most instructors also offer taster sessions, so it’s okay if you decide that Nordic walking isn’t for you once you’ve tried it.
You can use this tool from Exercise Anywhere to search for Nordic instructors and lessons near you. If you’d like to join a Nordic walking group, you might like to consider becoming a member of Nordic Walking UK.
What are the benefits of Nordic walking?
Research has linked Nordic walking with several benefits, including for physical health, mental wellbeing, and accessibility. We’ll cover some of these below.
Nordic walking is fun, accessible, and easy to learn
One of the best things about Nordic walking is its accessibility: if you can walk, you can Nordic walk. It really is for everyone. This makes it an excellent option for anyone looking to get outside, exercise, lose weight, or improve their health.
Nordic walking can be enjoyed at low, medium, or high intensities, depending on your abilities and fitness level – so to get started, all you need to do is master the correct pole technique. Luckily, it’s fairly simple to learn, so you won’t have to complete any lengthy or expensive training before you can get going.
Nordic walking can help build strength and fitness
Unlike regular walking, which only targets the legs and lower body, Nordic walking provides a full-body workout.
According to experts, Nordic walking engages around 80% of the body’s muscles, meaning it can help you build strength, which is especially important in your 50s and 60s. In this study, Nordic walking was found to improve upper-body strength, flexibility, and cardiovascular endurance.
Plus, because the poles distribute effort between the upper and lower body, Nordic walking actually feels easier than normal walking – particularly when travelling uphill.
Nordic walking can help with weight loss
Working more muscles means using more energy, which makes Nordic walking a fantastic option for weight loss.
Research shows you can burn between 20% and 40% more calories Nordic walking than you would walking without poles.
Nordic walking is gentle on joints
By working the upper body as well as the legs, Nordic walking poles offer support, stability, and reduce the amount of pressure on joints, making you feel lighter on your feet. As a result, experts recommend Nordic walking for people with arthritis and other mobility issues.
It’s also possible to gradually progress and intensify Nordic walking without needing to perform high-impact movements, such as jogging, which can put pressure on joints.
Plus, it can be adapted to different needs and stages of arthritis – for example, by increasing the angle of the pole behind you and using straps to ease grip pressure. Head over to the Arthritis UK website to hear how Phil took up Nordic walking after developing osteoarthritis in his left ankle and knee 20 years ago.
Nordic walking may improve posture and reduce muscle strain
Research also linked correct Nordic walking technique with better posture and reduced muscle strain.
In this study, when office workers completed 12 weeks of Nordic walking, they reported having less back pain. Another study also noted Nordic walking as an effective treatment for chronic lower back pain.
Among other things, using Nordic walking poles correctly engages the core and back muscles, which are key for maintaining spinal alignment. Research shows that strengthening these muscles can help reduce lower back, neck, and shoulder pain.
Nordic walking may help to reduce the risk of certain health conditions
Staying active is key for physical health and can help reduce the risk of chronic health conditions.
Among other things, Nordic walking has been found to positively impact various health markers, including resting heart rate and blood pressure, which all play a role in the risk of conditions like heart disease, cancer, and type 2 diabetes.
Other research suggests Nordic walking may be beneficial for improving the walking abilities of patients with conditions like intermittent claudication (where exercise causes leg pain) and Parkinson’s disease, as well as those with athletic injuries.
Nordic walking can be a great way to build community
Many people enjoy using exercise as a way to socialise and meet new people. Among other things, it can offer a source of accountability, boost motivation, and help combat loneliness.
Nordic walking classes are often highly sociable, and being able to hold a conversation while working out at a walking pace is a bonus. According to British Nordic Walking, most people join for the exercise but stay for the community.
If you’d like to start socialising with other like-minded people, you can use this tool from Exercise Anywhere to search for Nordic walking events and activities happening in your area. You might like to consider becoming a member of Nordic Walking UK.
Nordic walking may improve mental wellbeing
Research has consistently linked regular exercise with better mental wellbeing due to its impact on mood, stress, anxiety, and self-esteem.
Studies have also linked outdoor exercise and exercise where you can connect with others, such as Nordic walking, with even more benefits for health. For example, just 15 minutes in nature has been found to boost wellbeing, and other studies have linked group exercise with a reduced risk of depression. As a result, experts at mental health charity Mind recommend ‘ecotherapy’ as a clinically valid treatment for people struggling with their mental health.
Check out our article, How exercise can lead to better brain health, to learn more.
What Nordic walking poles should I get?
To get started with Nordic walking, you’ll need to invest in some poles. Nordic walking poles are very different from trekking or other walking poles: they’re generally much lighter, feature specialist straps, are left and right-hand specific, and have removable rubber ‘paws’ that cover the tip to help with walking on hard surfaces.
Nordic walking poles come in two main forms: adjustable and fixed-length. While both options can be good, for most people, experts generally recommend fixed-length poles. Among other things, they tend to be lighter, stronger, and transfer more power than adjustable poles.
Other factors to consider include pole composition, which can affect everything from weight and power transfer to shock absorbency. According to experts, it’s best to invest in poles with at least 40% carbon content.
For further information on Nordic walking poles, including cost, pole length, where to buy, and how long they should last, head over to the British Nordic Walking website.
4 ways to get the most out of Nordic walking
1. Consider investing in other pieces of kit
While Nordic walking poles are technically the only piece of equipment you need to get started, there are several other pieces of optional kit that can help improve comfort, reduce injury risk, and boost the effectiveness of your workout.
Walking in the wrong type of shoe can cause discomfort, blisters, and increase the risk of injury. So, it’s worth investing in a decent pair of Nordic walking shoes that offer good support, cushioning, and can tackle various terrains. Shoes with a flexible sole can also help you achieve the heel-to-toe foot roll.
More generally, Nordic walking tends to be enjoyable in lightweight clothing (for example, several lighter layers that can be removed rather than one extra-thick item). It’s also best to avoid loose clothing that may flap on either side of your body, as this can interfere with pole motions.
It’s important to always carry a water bottle with you to stay hydrated, even during winter. If you’d like to take a bag with you, rucksacks or bum bags are preferable because these help to distribute weight evenly and allow you to move more freely.
2. Take things at your own pace
One of the best things about Nordic walking is that it’s suitable for all fitness levels and doesn’t need to be performed at high intensities to be effective.
While it might be tempting to get going with long walks and challenging terrains immediately, it’s usually better to build it up over time and take things at your own pace. You’re more likely to stay consistent and avoid overexerting yourself this way.
The NHS recommends adults do at least 150 minutes of moderate intensity exercise a week, spread evenly over four to five days, or every day.
3. Consider setting yourself goals
Nordic walking might not be a competitive sport, but if a bit of friendly competition excites and motivates you, you might like to consider setting yourself some personal goals.
For example, if you’re a beginner, you could select walking routes that you’d like to cover over a certain time period, or challenge yourself to complete your normal route in a quicker time if you’ve already started.
Some people find it useful to record their goals and achievements in a journal, and this can be a powerful source of motivation to look back and reflect on. Amazon has some fantastic options if you’d like to get started, such as this Nordic Walking Logbook or this Goal Getter Productivity Journal.
For more ideas, check out our article: What are the benefits of goal setting tools?
4. Use Nordic walking to explore new places and hobbies
Nordic walking is a year-round activity that you can do pretty much anywhere. This means it can take you from towns and villages to countryside trails and mountain ranges – or even further afield on holiday if you fancy it.
It’s a fantastic opportunity to make exercise more fun, which is particularly useful for those of us who struggle with motivation. For example, you could pair Nordic walking with other hobbies, such as photography or birdwatching.
For nearby route ideas, you might like the Alltrails app, which has over 500,000 trails featuring photos, maps, detailed reviews, and trail information.
Final thoughts...
Nordic walking is a highly effective and accessible form of exercise. Research has linked it with several benefits, including increased strength, physical health, mental wellbeing, and general accessibility. And the good news is that it’s easy to get started.
For further reading, head over to our fitness and exercise section. Here, you’ll find information on everything from team sports to strength, balance, and flexibility.
Do you have any Nordic walking experience that you’d like to share? We’d love to hear from you in the comments below.
* Links with an * by them are affiliate links which help Rest Less stay free to use as they can result in a payment or benefit to us. You can read more on how we make money here.
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