Nordic Walking for Fitness and Fun!

An Introduction to Walking with Poles

-- By Leanne Beattie, Health & Fitness Writer

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Eventually, most people who walk for fitness will reach the point when walking alone no longer challenges them or helps them see results. If that sounds like you, then Nordic walking may be just what you need. First used as a summer training method by cross-country skiers, Nordic walking has become a stand-alone fitness regime, thanks to fitness professionals and the sports equipment manufacturer Exel Oyj of Finland.

Nordic walking, which uses walking poles to increase effort, is a low-impact, full-body workout that is gentle on the joints. And although you'll work harder and burn more calories than walking alone, the perceived exertion is about the same. What this means is that you burn more calories while working more muscle groups. If you try Nordic walking, you’ll enjoy a greater aerobic challenge than walking alone, but won't feel as though you're working much harder.

A small study conducted by the Dallas-based Cooper Institute and funded by Exel found that:

Nordic walking burns about 20% more calories per hour than walking alone.
Nordic walking elevates heart rate between 4.0% and 8.2% higher than walking alone.
Although Nordic walkers burned more calories and used more muscle groups, they did not feel that walking with Nordic poles was more strenuous than walking without poles.

Benefits of Nordic Walking
In addition to adding intensity and calorie-burn to your workout, Nordic walking also boasts the following benefits:

A similar exercise intensity to running, but without the high impact and with a lower level of perceived exertion
Strengthens the upper body, including the including the deltoids (shoulders), lats (back), pectorals (chest), triceps (arms) and abdominals
Reduces joint stress
Relieves neck and shoulder pain
Increases flexibility in the neck and chest
Improves mood and helps relieve depression

Nordic walking is great for anyone who wants to add some variety to their fitness routine—runners who want to round out their fitness programs with low-impact, but high intensity workouts; people who want to lose weight by burning more calories in less time; and even older exercisers who can use Nordic walking poles to increase their balance and stability during exercise.

Basic Nordic Walking Technique
While Nordic walking is an effective workout, it’s not as simple as picking up a pair of walking sticks and heading out—you'll need to learn a different movement altogether. Here are some technique guidelines:

Loop the pole straps over your hands, drop your hands back and start walking without thinking about the poles yet. Concentrate on relaxed walking and keep your shoulders low and loose. Allow your arms to swing freely back and forth.
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About The Author

Leanne Beattie
A freelance writer, marketing consultant and life coach, Leanne often writes about health and nutrition. See all of Leanne's articles.

View All Comments (34) Leave a Comment ›

Member Comments

PAULAROCKS3

This looks interesting and like something I'd like to try. Thanks for the info! - 2/14/2013 8:28:01 AM
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HUNGRYWOMAN2

Great information. I was given a pair, and this showed me what to do with them. - 2/5/2013 3:41:13 PM
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LMCBUD

Great article. I've seen nordic walking but had no idea there was a right way to do it. Would love to try. - 12/20/2012 4:56:30 PM
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CAMELSAMBA

For some reason I keep thinking this article title is "Nordic Walking for Fitness and Profit!" - tee hee. :^)

I suppose it does profit your fitness and overall health, right? So that's not far off. - 11/14/2012 9:01:28 AM
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JUDABELLS

I use to walk alot, but now my joints are so bad I am limited! - 8/25/2012 5:41:57 PM
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STELLA-CO

When buying Nordic poles, you might want to consider getting the telescoping type rather than the fixed length poles.
Telescoping poles are much easier to pack for traveling, and are easily put away in a backpack if you should decide to jog or run a little. - 12/2/2011 2:07:41 PM
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ZELLAZM

Ditto! Would love to see Nordic walking added to the fitness tracker! For some of us, it's our main form of cardio, ya know!!! - 6/1/2011 5:27:35 PM
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WALKING-UP

I love nordic walking. Add it to the fitness tracker please!!!! - 5/28/2011 11:01:23 PM
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VYVIENN

The areas around here where I walk my dogs are filled with Nordic walkers during the warm months, it's downright a nuisance! I wish that people would get proper instruction before casually ambling through the woods, dragging poles around for no reason when they would walk faster without! In my two-and-a-half years here, I have seen ONE (!) person properly using the equipment. Makes me wonder if there's anyone leading those walking groups who knows what they're doing... - 2/23/2011 3:08:02 AM
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DRB13_1

this sounds really good for crosstraining, and I have seen people using the poles locally, but I am focusing on chi walking and this means the heel-to-toe motion would not work for me at this time. - 12/10/2010 10:21:19 PM
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NORDICWALKSMITH

In my experience over the past 6 years of instructing both groups and individuals, Nordic Walking is great for posture, breathing (especially if you have COPD or asthma), heart health, back health and building strength. The full body workout is fun so people tend to stick with it...and that's part of any successful exercise program.
Personally, I "walked the walk" so to speak recently. A lot of my clients adopt walking with poles post-op such as after a hip or knee replacement. Sometimes it is after a triple bypass. I always tell them that Nordic Walking will get them walking upright and with confidence than just regular walking. I had major surgery 10 weeks ago; at 2 weeks post-op I was crusing my neighborhood slowly. At 4 weeks, my doctor saw me for a follow-up visit and remarked at my amazing recovery. Everyone is different but for me, following my own advice and having it actually work (not that I liked being a guinea pig!) was gratifying.
I hope everyone will one day try Nordic Walking...for me it is weight control, stress reliever and resistance workout all rolled into one. - 11/4/2010 3:16:03 PM
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BONNIE-LYNNE

Keenfit Pole walking clubs are a great way to learn proper form and meet great people who love the out doors. They also have a good web site, including videos and where to find a good route. Pole walking has helped with my core strengh, arthritic pain in lower back is a bit less. - 5/18/2010 9:20:35 PM
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TRILLIANTOO

Oh, I also wanted to say I've already asked this question in numerous places on the Message Boards! - 12/27/2009 8:32:27 PM
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TRILLIANTOO

I have been wanting to know where you can GET THEM. I was sold on NW several months ago and found poles I really liked (the rest were uncomfortable) - but I can't find either that model or poles in general ANYWHERE. I'm reluctant to buy poles that may or may not be comfortable for me (the wrist straps) and have to also pay more for shipping.

Any ideas would be appreciated! - 12/27/2009 8:31:27 PM
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MYLOVELYCURVES

I live in Finland and Nordic Walking is so common here, everybody seems to be doing it. And no wonder; it really is such a pleasant and effective way of working out! I love it. I don't like jogging or running but walking alone isn't really enough for me, that's why Nordic Walking is the perfect solution for me as well. - 10/13/2009 3:42:29 PM
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