Everything You Need to Know About Nordic Walking

What if I told you that there was a workout that uses about 90% of your muscles, burns 20-46% more calories than standard walking, is low impact and easy on the joints, can be done just about anywhere outside and (gasp) is actually enjoyable?
 
I’d like to introduce to you… (drum roll please!) .... Nordic walking!
 
Perhaps you’ve already seen Nordic walkers seemingly gliding past you when you were out on a walk. These are the people who have “walking sticks” with them but are not to be confused with the hikers you may see out on the trails during a hike. They are also not to be confused with those poles that some older folks might be using to keep their balance when walking.
 
Either way, you might be like me, and you haven’t really paid much attention to these extra walking accessories or given them too much thought. Unless you’ve heard of Nordic walking, you probably just assumed those people just need a little added support on their walks. But this is not actually so…
 
Nordic walking (aka “pole walking”, aka “urban poling”) is unique, in that, its movements closely mimic cross-country skiing. In fact, this is how the sport originated. Cross-country skiers throughout the 1900’s in Finland were seeking ways to keep their skiing muscles strong, year-round. Nordic walking started becoming a “thing” in the 1960’s and 1970’s, when word started to spread, and a standard technique was born.
 
Now, you might be saying to yourself right now…. this is great and all, but won’t people think I’m old or injured if I just start walking around with poles?  And I’m not even a cross-country skier, nor do I have any aspirations to be one, so why is do I need to know all of this??
 
Well first of all, who cares what other people think, right? If something is super good for you and you are able to enjoy it, then no point worrying about what others may think. But I get it. I too was hesitant to venture out with my poles for the first time. But once I started focusing on mastering the activity itself, other people’s opinions were no longer of any concern to me. And it's not like other people really actually care what you are doing anyway. If anything, you might just spark some curiosity and inspire more future Nordic walkers!
 
To date, millions of Europeans and Canadians consider themselves to be Nordic walkers. But in America, Nordic walking is still a growing sport, with more Americans becoming Nordic walkers every year.
 
This sport has expanded well past cross-country skiers and is beneficial to people of all shapes and sizes. With well-documented benefits, who wouldn’t want to grab a pair of poles and get going?

Some benefits of Nordic walking include:
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• Offers a low impact activity for hips and knees
• Helps with balance
• Improves posture
• Allows you to walk faster
• Uses 90% of the muscles in your body
• Burns 20-46% more calories
• It’s a fun and new experience, which helps keep you motivated
• Engages upper body and core while walking
• Aids in weight loss
• Can be done year-round
• Increases circulation and flexibility
• Reduces stiffness and pain
• Improves mood
• It’s easy to learn with little equipment needed to get started
• Gives you an opportunity to exercise and to connect with nature at the same time (which comes with its own host of benefits!)

 
Who Nordic walking is ideal for
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Nordic walking can be great for people of any age. This includes:

• Active older adults
• People who appreciate nature
• People who want to simplify their workouts
• Employees taking part in wellness programs
• Avid walkers looking to try something new
• People who are looking for something low impact
• People training for races (5Ks, 10Ks, marathons, etc.),
• Hikers
• People who want to get an efficient upper body and core workout while walking (which means it is great for people short on time!)
• People wanting to lose weight

How to get started

Disclaimer: Always check with your physician before beginning any exercise program.
 
One of the reasons I really enjoy Nordic walking is because of its simplicity. You really don’t need much in order to become a Nordic walker. 

Quick Start Tips:
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• Be sure to start slow, perhaps walking only around 30% of your normal walking time/distance until you get more comfortable with Nordic walking.

• Take the time to learn the proper technique. Not doing so can cause you to miss out on the many benefits of this sport but worst case, could also lead to injury.

• Get the right equipment: A pair of walking shoes with adequate support, weather appropriate clothing and of course, your Nordic walking poles!*

 
*It is important to make sure that your poles are designed for Nordic walking and not for hiking. This is because there are some key differences in terms of handgrip and the angle of the rubber padding on the pole tips.
 
Before venturing out, try to make some time for a 5-minute warm up to get your blood flowing. Equally important is taking the time to do some cool down stretching at the end of your walk, to promote recovery and to help your body back to your normal pre-exercise state.
 
In addition to all of the health benefits listed, there is just something about any activity that gets you in a rhythm that I always find to be very cathartic. Once you get moving and you find your ideal pace, whether you are alone or in a group, you just get this sense of calm that is difficult to articulate.
 
Nordic walking is also an outdoor sport, so it gets added points for reconnecting you to nature.
 
If you feel a little uneasy about going out with poles on your own for the first time, then see if a friend would be willing to join you. Chances are they will probably enjoy it as much as you will! Just be sure that before you venture out, you are familiar with proper technique. For this reason, finding a certified Nordic walking instructor near you is highly recommended.