What Exactly Is Nordic Walking?
Originating in Finland as a summer training method for cross-country skiers, Nordic walking is a low-impact exercise that uses specially designed poles. Unlike hiking or trekking where poles are often used in front of the body for stability, Nordic walking involves
planting the poles behind you at an angle. With each step, you press down on the pole to propel yourself forward. This action is crucial; it’s what turns a simple walk into a full-body workout, engaging up to 90% of your body's muscles, compared to about 50% in regular walking. This rhythmic, coordinated movement of arms and legs works your upper body, core, and lower body simultaneously.
A Realistic Look at Joint and Heart Benefits
The claims around Nordic walking can sometimes be enthusiastic, but the real benefits are still significant. For joints, its main advantage is its low-impact nature. Research shows the peak impact force on your joints is only about 1.0 to 1.3 times your body weight, far less than the 2.5 to 3.5 times experienced during running. This makes it an excellent choice for individuals with joint pain, arthritis, or those recovering from certain injuries, as it reduces stress on the knees, hips, and back. For heart health, studies are also promising. Actively using the poles engages more muscles, which increases oxygen consumption and heart rate more than regular walking. Research has shown it can improve cardiovascular fitness, lower resting heart rate, and reduce blood pressure. One study even found it could reduce the risk of developing heart and circulatory diseases by as much as 35%. A Canadian study noted that for patients with coronary artery disease, Nordic walking led to superior long-term improvements in functional capacity compared to other types of training.
Why You Must Scale to Your Fitness Level
Starting any new exercise requires listening to your body, and Nordic walking is no exception. The core principle is 'technique first, intensity second'. Jumping into long, fast walks without building a foundation can lead to poor form, diminish the benefits, and even risk minor injury. Your current balance and conditioning are your personal starting line. If your balance is unsteady, your initial focus should be on using the poles to create a stable, four-point base of contact with the ground. If your cardiovascular conditioning is low, you'll want to begin with shorter sessions at a comfortable pace to build endurance without overexertion. Scaling ensures the activity remains safe, enjoyable, and effective, allowing your body to adapt and grow stronger over time.
How to Start: Assessing Your Condition
Before you begin, take an honest assessment of your physical state. For balance, can you stand on one leg for 10-15 seconds without wobbling excessively? If not, your initial walks should be on flat, even surfaces, focusing on maintaining an upright posture with the poles providing stability. For conditioning, consider your current activity level. If you are mostly sedentary, a 20-minute walk two to three times a week is a great starting point. The goal is to finish feeling energised, not exhausted. Pay attention to your breathing and ability to hold a conversation. If you are too breathless to talk, you are pushing too hard. Starting slow and focusing on correct technique is more important than speed or distance.
Progressing Safely and Effectively
Once you feel comfortable with the basic technique and your initial walking duration, you can begin to scale up. For those with lower fitness or balance concerns, progression can mean simply adding five minutes to your walk each week or incorporating a very gentle incline. The key is gradual adaptation. For those with a moderate to high fitness level, you can increase intensity by quickening your pace, finding steeper hills, or increasing the power of your pole push. A strong backward push with the pole will naturally lengthen your stride and increase your speed and cardiovascular effort. Regardless of your level, always prioritise smooth, rhythmic movements over raw effort. Proper form—keeping your shoulders relaxed, chest open, and planting the poles behind your body—is what delivers the full-body benefits.
