Table of ContentsView AllTable of ContentsHealth BenefitsHow Does It Work?Who Should Avoid It?How to Get Started
Table of ContentsView All
View All
Table of Contents
Health Benefits
How Does It Work?
Who Should Avoid It?
How to Get Started
Nordic walking, also known as Scandinavian walking, is a type of workout that mimics cross-country skiing movements. This walking routine involves using poles to push yourself forward as you take steps. Research has found that Nordic walking burns more calories than walking.
Trainers developed Nordic walking as a summer training program for cross-country skiers. This type ofwalking workoutis becoming more popular in the United States, especially among older individuals.
Research shows that Nordic walking provides an effective workout with less joint stress, making it a good option for people witharthritis. It combines a cardiovascular workout withmuscle strengtheningfrom using the poles.
1. Low-Impact Cardio
People with arthritis benefit fromlow-impact workouts, which allow them to get a good workout without putting too much stress on their joints. Using Nordicwalking polesabsorbs some of the impact when walking. This protects your joints and allows you to walk more with less pain.
2. Less Stress on the Legs and Joints
Nordic walking is gentler on your joints than traditional walking is. Nordic poles allow the poles to take some of the landing impact your legs usually take. This is especially true when walking downhill.
One study also found that Nordic walking benefits people with limited functional capabilities.
3. Reduces Pain
Nordic walking is a low-impact exercise program that may improve pain in people with arthritis. A study found that Nordic walking may improve pain andfatiguein people with chronic medical conditions.
4. Enhances Heart Health
One study found that Nordic walking positively affectsbody compositionand heart health. It is a helpful workout for people withobesity.
Consider incorporating Nordic walking into your exercise routine four to five times weekly if you have excess weight or obesity.
5. Helps With Shoulder and Lower Back Pain
Using Nordic walking poles increases upper body strength, strengthening the shoulders, arms, and core. The poles also take some weight off of the legs and lower back joints. Nordic walking may improve function in people withfibromyalgia.
6. Burns More Calories
Nordic walking mayburn more caloriesthan traditional walking. The walking poles also provide an upper-body strength workout.
One study found that people who started a Nordic walking routine experienced improved body composition, lessabdominal fat, and lower fastingglucose(blood sugar) levels.
7. Boosts Mobility and Balance
Nordic walking is a proven way to improvebalanceand mobility. Using walking poles improves upper body strength and provides more stability while walking. This can benefit people who need to improve their balance.
Research found that participants who tried Nordic walking experienced improved balance, strength, and flexibility. Nordic walking may also improve quality of life.
8. You Can Walk Faster and Farther
9. Better Overall Workout
Walking with Nordic poles burns more calories than walking without them. The poles help keep you upright and balanced as you walk, improving balance and muscle strength.
One study found that people who engaged in Nordic walking experienced increased upper-body strength, improved cardio-respiratory fitness, and developed better lower-body flexibility.
A Word From VerywellNordic walking is a great way to combine cardiovascular exercise and upper-body strengthening. It is a low-impact activity that most people can do, and it may also be more tolerable than other types of exercise for people with joint pain or balance problems.—JENNIFER STEINHOFF, MD, MEDICAL EXPERT BOARD
A Word From Verywell
Nordic walking is a great way to combine cardiovascular exercise and upper-body strengthening. It is a low-impact activity that most people can do, and it may also be more tolerable than other types of exercise for people with joint pain or balance problems.—JENNIFER STEINHOFF, MD, MEDICAL EXPERT BOARD
Nordic walking is a great way to combine cardiovascular exercise and upper-body strengthening. It is a low-impact activity that most people can do, and it may also be more tolerable than other types of exercise for people with joint pain or balance problems.
—JENNIFER STEINHOFF, MD, MEDICAL EXPERT BOARD
How Does Nordic Walking Work?
Nordic walking provides a cardiovascular and strengthening workout. It combines a walking workout with the strengthening approach of carrying and pushing poles.
With each step, you place your walking pole into the ground and press down as you pull yourself forward. It may feel similar to cross-country skiing. Using walking poles adds stability and requires more strength and effort than walking alone.
Nordic walking is a safe and effective workout for most people. If you have injuries or chronic medical conditions, such as heart disease, diabetes, or obesity, do not start Nordic walking without talking with a healthcare provider.
If you have balance problems, ask a provider how to start Nordic walking safely. When starting, plan to walk on even surfaces without hills. Avoid hiking trails with uneven terrain while getting used to Nordic walking poles.
Nordic walking is a safe, effective workout for most adults. Choose a pair ofgood walking sneakersand Nordic walking poles. These poles may cost $20 to $200 and can be found in sporting goods stores or online.
Getting used to Nordic walking movements usually takes some time. Start on flat terrain, such as a smooth sidewalk. Avoid hills or uneven terrain until you feel comfortable walking with Nordic walking poles.
Dress comfortably in breathable layers. Your clothes should be stretchy and allow you to swing your arms. Consider starting your workout with 10 minutes of regular walking to warm up. Drink water before and after Nordic walking to stay hydrated.
Proper Form and Technique
As you begin to walk, take a step forward and bring the opposite arm forward. As you step with your right foot, move the left pole forward. As you take steps, place the poles on either side of your feet, not in front of you.
When stepping forward, push the pole into the ground behind you. Allow your arms to extend behind you as you walk. Do not grip the poles tightly because this could cause a wrist injury.
Getting used to Nordic walking may take some time. You should always position the walking poles at an angle. You should not place them in front of your feet.
Summary
Nordic walking is a type of walking workout that mimics cross-country skiing movements. It involves walking with Nordic walking poles. It is gaining popularity in the United States, especially among older individuals.
Nordic walking has several health benefits, including improved strength and flexibility. It may also improve pain in those with arthritis and fibromyalgia. Nordic walking burns more calories than traditional walking.
If you’re ready to start Nordic walking, invest in a good pair of walking shoes and poles. Take your time and go slowly while you get used to the poles. Opt for flat terrain until you feel ready for hiking trails.
8 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard Health Publishing.Fitness trend: Nordic walking.Arthritis Foundation.Why try Nordic walking?Nagyova I, Jendrichovsky M, Kucinsky R, et al.Effects of Nordic walking on cardiovascular performance and quality of life in coronary artery disease.Eur J Phys Rehabil Med. 2020;56(5):616-624. doi:10.23736/S1973-9087.20.06120-1González-Devesa D, Varela S, Sanchez-Lastra MA, Ayán C.Nordic walking as a non-pharmacological intervention for chronic pain and fatigue: systematic review.Healthcare (Basel). 2024;12(12):1167. doi:10.3390/healthcare12121167Gobbo S, Bullo V, Roma E, et al.Nordic walking promoted weight loss in overweight and obese people: a systematic review for future exercise prescription.J Funct Morphol Kinesiol. 2019;4(2):36. doi:10.3390/jfmk4020036Sanchez-Lastra MA, Miller KJ, Martínez-Lemos RI, et al.Nordic walking for overweight and obese people: a systematic review and meta-analysis.J Phys Act Health. 2020;17(7):762-772. doi:10.1123/jpah.2019-0357Bullo V, Gobbo S, Vendramin B, et al.Nordic walking can be incorporated in the exercise prescription to increase aerobic capacity, strength, and quality of life for elderly.Rejuvenation Res. 2018;21(2):141-161. doi:10.1089/rej.2017.1921Takeshima N, Islam MM, Rogers ME, et al.Effects of Nordic walking compared to conventional walking and band-based resistance exercise on fitness in older adults.J Sports Sci Med. 2013;12(3):422-430.
8 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard Health Publishing.Fitness trend: Nordic walking.Arthritis Foundation.Why try Nordic walking?Nagyova I, Jendrichovsky M, Kucinsky R, et al.Effects of Nordic walking on cardiovascular performance and quality of life in coronary artery disease.Eur J Phys Rehabil Med. 2020;56(5):616-624. doi:10.23736/S1973-9087.20.06120-1González-Devesa D, Varela S, Sanchez-Lastra MA, Ayán C.Nordic walking as a non-pharmacological intervention for chronic pain and fatigue: systematic review.Healthcare (Basel). 2024;12(12):1167. doi:10.3390/healthcare12121167Gobbo S, Bullo V, Roma E, et al.Nordic walking promoted weight loss in overweight and obese people: a systematic review for future exercise prescription.J Funct Morphol Kinesiol. 2019;4(2):36. doi:10.3390/jfmk4020036Sanchez-Lastra MA, Miller KJ, Martínez-Lemos RI, et al.Nordic walking for overweight and obese people: a systematic review and meta-analysis.J Phys Act Health. 2020;17(7):762-772. doi:10.1123/jpah.2019-0357Bullo V, Gobbo S, Vendramin B, et al.Nordic walking can be incorporated in the exercise prescription to increase aerobic capacity, strength, and quality of life for elderly.Rejuvenation Res. 2018;21(2):141-161. doi:10.1089/rej.2017.1921Takeshima N, Islam MM, Rogers ME, et al.Effects of Nordic walking compared to conventional walking and band-based resistance exercise on fitness in older adults.J Sports Sci Med. 2013;12(3):422-430.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Harvard Health Publishing.Fitness trend: Nordic walking.Arthritis Foundation.Why try Nordic walking?Nagyova I, Jendrichovsky M, Kucinsky R, et al.Effects of Nordic walking on cardiovascular performance and quality of life in coronary artery disease.Eur J Phys Rehabil Med. 2020;56(5):616-624. doi:10.23736/S1973-9087.20.06120-1González-Devesa D, Varela S, Sanchez-Lastra MA, Ayán C.Nordic walking as a non-pharmacological intervention for chronic pain and fatigue: systematic review.Healthcare (Basel). 2024;12(12):1167. doi:10.3390/healthcare12121167Gobbo S, Bullo V, Roma E, et al.Nordic walking promoted weight loss in overweight and obese people: a systematic review for future exercise prescription.J Funct Morphol Kinesiol. 2019;4(2):36. doi:10.3390/jfmk4020036Sanchez-Lastra MA, Miller KJ, Martínez-Lemos RI, et al.Nordic walking for overweight and obese people: a systematic review and meta-analysis.J Phys Act Health. 2020;17(7):762-772. doi:10.1123/jpah.2019-0357Bullo V, Gobbo S, Vendramin B, et al.Nordic walking can be incorporated in the exercise prescription to increase aerobic capacity, strength, and quality of life for elderly.Rejuvenation Res. 2018;21(2):141-161. doi:10.1089/rej.2017.1921Takeshima N, Islam MM, Rogers ME, et al.Effects of Nordic walking compared to conventional walking and band-based resistance exercise on fitness in older adults.J Sports Sci Med. 2013;12(3):422-430.
Harvard Health Publishing.Fitness trend: Nordic walking.
Arthritis Foundation.Why try Nordic walking?
Nagyova I, Jendrichovsky M, Kucinsky R, et al.Effects of Nordic walking on cardiovascular performance and quality of life in coronary artery disease.Eur J Phys Rehabil Med. 2020;56(5):616-624. doi:10.23736/S1973-9087.20.06120-1
González-Devesa D, Varela S, Sanchez-Lastra MA, Ayán C.Nordic walking as a non-pharmacological intervention for chronic pain and fatigue: systematic review.Healthcare (Basel). 2024;12(12):1167. doi:10.3390/healthcare12121167
Gobbo S, Bullo V, Roma E, et al.Nordic walking promoted weight loss in overweight and obese people: a systematic review for future exercise prescription.J Funct Morphol Kinesiol. 2019;4(2):36. doi:10.3390/jfmk4020036
Sanchez-Lastra MA, Miller KJ, Martínez-Lemos RI, et al.Nordic walking for overweight and obese people: a systematic review and meta-analysis.J Phys Act Health. 2020;17(7):762-772. doi:10.1123/jpah.2019-0357
Bullo V, Gobbo S, Vendramin B, et al.Nordic walking can be incorporated in the exercise prescription to increase aerobic capacity, strength, and quality of life for elderly.Rejuvenation Res. 2018;21(2):141-161. doi:10.1089/rej.2017.1921
Takeshima N, Islam MM, Rogers ME, et al.Effects of Nordic walking compared to conventional walking and band-based resistance exercise on fitness in older adults.J Sports Sci Med. 2013;12(3):422-430.
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