What is Nordic Walking? Benefits & Techniques

People are used to walking to burn calories, but what if you could take your cardio up a notch and burn even more calories? You may have noticed people walking through the park with poles that look a lot like ski gear, and are wondering what they’re doing. This workout is called Nordic walking. In this post, we’ll explain where Nordic walking originated from, why it’s so effective for your cardiovascular health, and techniques to get the most benefit out of it.

What is the History of Nordic Walking?

Nordic walking originated in Finland in the early 20th century from cross-country skiers and biathletes that wanted to continue training during the off-season. Skiers wanted a way to maintain their fitness level, especially upper body strength and endurance when they couldn’t train in snow. They started incorporating ski poles into everyday walks and runs to mirror cross-country skiing movements, which is what is now known as Nordic walking.

It wasn’t until the late 1990s that Nordic walking caught on as a great workout that people other than athletes started incorporating into their workout regimen. Specially designed poles, which are shorter than ski poles, were made to adapt for a variety of surfaces.

What Are the Benefits of Nordic Walking?

While Nordic walking poles do provide added stability, their main role is propulsion, allowing you to push against the ground. This engages your whole body and offers benefits that you won’t get from regular walking.

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Physical Health Advantages

Full-Body Workout

Regular walking primarily targets your lower body (e.g. calves, hamstrings, quads, and glutes). Nordic walking engages the upper body as well because you’re pushing off with the poles so you engage your triceps, biceps, shoulders, pectorals, and back muscles. Studies show that “Nordic Walking uses up to 90% of your muscles compared to 50% in regular walking.”

Increased Calorie Burn

More muscle engagement requires more energy, so adding poles when you’re walking is an amazing full-body workout. In fact, according to Harvard Health Publishing, “evidence confirms that Nordic walking burns more calories than regular walking-estimates range from an increase of 18% to 67% more.” If you’re looking for a lower impact workout than running, but is still a full-body workout, then this is a great option.

Improved Cardiovascular Health

Nordic walking engages several muscle groups, which means your heart has to pump harder to supply them with oxygen. This workout engages more muscles, increases your heart rate and burns more calories. At the same time, the poles help with support and propulsion, so it actually feels easier than regular walking, even though you’re actually getting a more intense workout.

Reduces Joint Impact

The poles act like extensions of your arms, helping to redistribute weight to reduce impact on your joints. Each time you plant a pole on the ground, some of the load shifts off your lower body, so Nordic walking is a low-impact exercise for people to still get a great exercise if you’re recovering from injuries, have arthritis, or have knee or hip issues.

Helps With Balance

Nordic walking improves proprioception by engaging more muscles, improving balance and stability with the poles, and stimulating the body’s sensory system. This helps the brain more accurately sense your body’s position.

What Are Nordic Walking Techniques?

Proper technique is important so you don’t put undue stress on joints; poor form can lead to strains and injuries.

Choose the Right Poles

Nordic walking poles are a specific type of pole, and aren’t the same ones you’d use for trekking or skiing. The poles come with a special glove-like strap called a gauntlet, that lets you let go of the handle on the backswing without dropping the pole. Getting this open-hand technique correct is important to maintain proper form.

The ALFA Technique

This is a helpful acronym to remember how to keep proper form when you’re Nordic walking.

A⎯Attention to Posture

Stand tall because your spine needs to remain straight, shoulders relaxed and down, not hunched up by your ears. Keep your gaze forward and not down at your feet.

L⎯Long Arms

Avoid bending your elbows at a 90-degree angle like you would when power walking. Your arms should be straighter, but not locked. A long arm swing gives you more power to propel forward, and engages the back muscles.

F⎯Flat Foot

Roll through your foot to your toes, and push off. This eases impact and engages your leg muscles for a stronger stride.

A⎯Adjusted Stride Length

Take slightly longer steps than usual, rolling from heel to toe and then pushing off your big toe to naturally lengthen your stride.

Nordic walking is a low-impact exercise that engages the entire body, helps with cardiovascular health, and burns a significant amount of calories, all while you can enjoy the beauty of the great outdoors. Nordic walking bridges the gap between regular walking and high-intensity running, so it’s an exercise lots of folks can enjoy. If you’re ready to get started, find a local instructor or a beginner’s group so you can learn proper form and add a new exercise to your fitness routine.