It’s no secret that walking is growing in popularity as a form of exercise. From hot girls to treadmill support walks – there’s a walking style for everyone. If you’ve tried both and are looking for a new and challenging way to put one foot in front of the other, consider Nordic Walking.
Nordic walking is a rich cardiovascular exercise that requires walking with poles, which engages more muscles. This is a great way to make walking a more active exercise, and these poles can be suitable for use on trails, paths or sidewalks.
Not sure how to get started? PS tapped experts Bernd Zimmermann, founder and president of the American Nordic Walking Association, and David Caldarella, DPM, a New England foot and ankle surgeon, to weigh in on everything you need to know about Nordic Walking, including its benefits, techniques, and tips to help you get started. Best trekking poles.
Experts featured in this article:
Bernd Zimmermann is the founder and president of the American Trail Walking Association.
David Caldarella, DPM, is a foot and ankle surgeon in New England.
What is cross-country hiking?
“Nordic walking is a full-body workout, like a cross between fitness walking and cross-country skiing,” Zimmerman says. The main difference is the use of crutches, which exercise not only the lower body but also the upper body during walking.
“Nordic walking sticks are not a replacement for walking sticks; they are a fitness tool and it is important to learn how to use them,” Zimmerman said. Similar to trekking poles, Nordic walking poles have a loop or strap that goes around your wrist and come with a variety of handles and material options (more on that later!).
The practice originated in Finland, and both Zimmerman and Dr. Caldarella believe the technique was developed in the late 1970s as a way for cross-country skiers to maintain their cardio during the summer off-season.
Benefits of Nordic Walking
“Walking with specially designed Nordic walking poles provides a safe and effective cardiovascular exercise that simultaneously exercises the lower body, upper body and core muscles,” says Dr. Caldarella. In fact, according to the Cleveland Clinic, Nordic walking engages 90 percent of the body’s muscles. A study comparing the effects of Nordic walking, traditional walking and resistance band training on overall health in older adults found Nordic walking to be the most effective form of exercise.
Zimmerman puts it succinctly: “Walking is good, but Nordic walking is even better because it’s a full-body workout. It’s like a two-wheel-drive car versus a four-wheel-drive car.” In addition to all the physical benefits Additionally, licensed psychologist Dr. Abby Jones reports that Nordic walking while doing something cognitively taxing (such as listening to a challenging podcast or audiobook) is great for promoting cognitive health and preventing cognitive decline. method. Systematic reviews suggest it may also have some benefit in Parkinson’s disease.
How to choose Nordic walking poles
When shopping for Nordic walking poles (often confused with other sports poles), there are a variety of sizes and qualities and there are a few things you need to pay attention to to find the perfect fit.
Zimmerman warns that for beginners, cross-country walking poles are shorter than those used for cross-country skiing, so the same poles cannot be used. Additionally, most Nordic walking poles come with rubber tips to cover the metal spikes on the bottom so you can walk on pavement or asphalt and have better grip, he says. Be sure to keep this in mind when shopping. Nordic trekking poles are also generally lighter than trekking poles or trekking poles.
Some higher quality rods even have a mechanism in the handle that triggers the click. Zimmerman says this isn’t necessary, but it can be beneficial so that you can easily slip the glove in and out, which gives your hand a better connection to the pole than just the ring. His favorite brand to recommend is Leki. You can choose between a fixed length or an adjustable travel bar that folds and fits easily into your luggage.
“A lot of people just go online and buy Amazon and third-party products, but the problem is you get what you pay for. Good walking sticks start at about $100,” Zimmermann said. “Remember, you are making an investment in your health. You don’t have to buy the most expensive pole, but I recommend spending around $150.”
“Pole is crucial for Nordic walking because the rhythm of the arm swings causes each pole to achieve a specific step length,” Dr. Caldarella said. Both he and Zimmerman recommend quality adjustable telescoping poles because they are easy to adjust to your height and are portable. One-piece poles are another great option. Dr. Caldarella said they are usually lightweight and equally stable, but they must match the individual’s height and build.
Nordic pole walking technique
You may not get the hang of Nordic Walking right away, and that’s okay. The walking motion is similar to natural walking, where the other leg and arm move forward simultaneously. That said, dealing with the poles can be tricky at first. Here’s Zimmermann’s detailed step-by-step analysis of proper walking technique to get you started:
- First, hold the pole firmly with both hands close to your body.
- The poles should point behind you at a 45-degree angle so they don’t touch the ground.
- Step forward with your left leg and your right arm forward. Always keep the pole pointing behind you.
- As you complete the entire step, push your right arm behind you.
- Keep your elbows bent as you take a step forward and push your arms back, then slowly extend your arms back until your arms are straight and the pole is pointing straight back.
- When you straighten your arms back, your hands may naturally want to open up a little, and that’s okay – that’s what the loops on the pole are for! With a firm grip, pull the bar forward and repeat on the other side.
It takes time to focus on using two poles, but before you know it, it will start to feel like an extension of your natural stride.
How to add Nordic walking to your exercise routine
“Beginning Nordic walking slowly and steadily, with purpose, is very similar to starting a normal walking fitness routine, based on your baseline levels of fitness, stability, and interest,” says Dr. Caldarella. He recommends choosing quiet, smooth roads with no traffic. Dr. Caldarella also recommends that beginners wear stable quality sneakers; choose stable, comfortable terrain; and choose adjustable Nordic poles so they can experiment with the right length and personal fit.
“As you progress, you can continue to adapt to different terrains and terrain-specific shoes to further enjoy the outdoors, trails, beaches, parks, etc.,” he says. Zimmermann recommends that beginners start cross-country walking for 30 minutes, three times a week.
Kaley Rohlinger is a freelance writer for PS focusing on health, fitness, food and lifestyle content. She has a background in marketing and communications and has been writing for PS for over four years.
