A growing number of fitness enthusiasts are turning to Nordic walking, a low-impact exercise that originated in Finland in the 1930s as a training method for cross-country skiers. The activity, also known as trekking or “exerstriding,” utilizes specially designed poles to engage both upper and lower body muscles, offering a more comprehensive workout than traditional walking.
Nordic walking involves briskly walking with poles that resemble ski poles, but are fitted with rounded rubber tips for use on various surfaces. The technique centers on an opposite arm-leg motion, promoting an upright posture and natural arm swing. “Without proper technique, it becomes a regular walk and won’t produce the intended effects,” explains Albert Fatikhov, president of the Nordic Walking Association of North America.
Experts emphasize the importance of mastering the correct technique. Poles should be placed to the side of the leg, gently propelling the body forward, rather than extending them directly in front. Beginners are advised to start on flat, level terrain and gradually increase speed and distance as their muscles and endurance develop. Dr. Josef Niebauer, chair of the Institute of Sports Medicine, Prevention, and Rehabilitation at Paracelsus Medical University in Salzburg, Austria, recommends starting with shorter treks to allow the body to adapt.
The benefits of Nordic walking extend beyond a simple increase in cardiovascular activity. The use of poles activates upper-body muscles – arms, shoulders, and back – transforming walking into a full-body exercise. Research suggests that Nordic walking can burn up to 20 percent more calories than conventional walking at the same pace. Eric McCarty, MD, president of the American Orthopaedic Society for Sports Medicine, describes it as “a step up in intensity without being high-impact.”
Studies have indicated potential benefits for individuals with chronic conditions. A review of 14 studies found that Nordic walking eased symptoms in people with fibromyalgia, a condition characterized by widespread pain, fatigue, and sleep problems. The combination of strength and aerobic training may improve muscular strength, boost circulation, and reduce pain sensitivity. Research involving patients with coronary artery disease showed that a Nordic walking routine led to a greater boost in functional capacity – a key indicator of heart health – compared to high-intensity interval training or traditional cardio exercises.
For those seeking to intensify their Nordic walking workouts, several approaches are recommended. Adding a weighted vest or backpack, limited to 10 percent of body weight, can increase resistance and calorie burn. Interval training, alternating between bursts of faster strides and slower recovery periods, can also elevate intensity. Extending workout duration, from an initial 10 minutes to 20 or 30 minutes, can further enhance cardiovascular benefits. But, experts caution against increasing pace without first perfecting technique.
Essential equipment includes Nordic walking poles, available in varying lengths and materials – aluminum being a more affordable option, while carbon is lighter. Appropriate footwear, such as comfortable walking or running shoes with great arch support, is also crucial. Resources like the Nordic Walking Association of North America (NWANA) and Nordic Walking Online offer certified instructors, technique tutorials, and certification opportunities for those interested in becoming instructors. The XWalk app provides activity tracking specifically designed for pole walking.
Proper nutrition plays a vital role in maximizing the benefits of Nordic walking. Consuming a small, carbohydrate-rich meal or snack 60 to 90 minutes before a moderate walk can provide sustained energy. Hydration is also key, with 12 to 20 ounces of water recommended in the hour or two preceding the activity. During longer walks, electrolytes and additional carbohydrates may be beneficial. Post-workout, a meal or snack containing 20 to 30 grams of protein and 40 to 70 grams of carbohydrates within 30 to 90 minutes can aid muscle recovery and replenish energy stores.
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