In the winter, cross-country skiing is a sport favored by many, blending exercise with fresh, mountain air and scenic snowy terrain. However, given our local climate where snow and skiing are rare opportunities, we have Nordic walking to fill the gap. Nordic walking offers a higher intensity workout when brisk walking isn’t quite enough. It is enjoyed by old and young alike as a fun, lower-impact exercise regimen with great health benefits. It can also be practiced by skiers who want to enhance their skills and build endurance.

Origins of Nordic Walking

Created in Finland, Nordic walking was first developed for cross-country skiers who needed an off-season training option. Its accessibility and health benefits soon caught on, and its popularity has consistently grown since the 1990s. In 2000, the International Nordic Walking Association was founded, and the association began offering educational programs and creating networks for instructors, both of which have helped Nordic walking gain international appeal.

Poles Make the Difference

Nordic walking is much like brisk walking for exercise; however, it adds the use of special walking poles that help propel you forward. A low-impact sport that engages the full body, Nordic walking incorporates both strength training and cardiovascular exercise. The walking poles are used like extensions of your own arms and set into motion your upper body during your walk. Nordic walking essentially mimics the motion of cross-country skiing, as the poles are meant to push you along and help you walk faster.

Nordic walking poles are lightweight and include grips with removable wrist straps. The poles are meant to be gripped lightly and are kept behind your body. The tips of the poles can be switched from steel to
rubber, depending on your chosen walking terrain. No matter the surface — flat, hiking trails, uneven terrain, grassy fields, or concrete sidewalks — the poles can be utilized anywhere due to these interchangeable tips.

Higher Intensity, Lower Impact

Nordic walking offers a higher intensity cardiorespiratory workout as compared to regular walking, with low impact on your joints. The poles absorb some of the pressure so that your knees and ankles don’t have to bear as much, and the upper body utilization leads to more blood pumping through your heart. While walking and using your arms to manage the poles, you engage 80 to 90 percent of your body’s muscles, including the shoulders, arms, core and legs. Additionally, while you’ll burn more calories than you would with regular walking, Nordic walking appears to only slightly increase your rate of perceived exhaustion (RPE), meaning that even though your body is working harder, you won’t notice the difference in intensity.

“Incorporating an aerobic activity such as Nordic walking into your routine is a great way to work more of the body for overall health and vitality,” explains WakeMed Heart & Vascular Cardiovascular and Thoracic Surgeon Robert Ferguson, DO. “Nordic walking is ideal because it involves both cardiovascular training and strength training, while being friendly on the joints. It’s a great exercise choice for older adults.”

Before starting any new aerobic exercise, Dr. Ferguson recommends first talking with your physician to ensure you are fit to do so based on your personal health history, diagnoses and current symptoms.

Health Benefits of Nordic Walking

Studies show that Nordic walking offers a variety of health benefits for the entire body. Here are just a few:

• Enhanced strength for all major muscle groups (upper, lower and abdominal muscles)
• Enhanced cardiovascular health
• Increased endurance
• Increased flexibility
• Weight loss support/decreased fat mass
• Reduction in waist circumference
• Reduction in LDL “bad” cholesterol and triglycerides
• Improved HDL “good” cholesterol
• Reduction in chronic pain
• Increased quality of life

Medical Research Supports Nordic Walking

According to a study published in a 2015 issue of the European Journal of Preventive Cardiology, heart failure patients can enhance lung capacity (measured by VO2 max) and exercise duration using a Nordic walking program.

Similarly, in a 2017 study published in the European Journal of Preventive Cardiology, researchers compared how heart disease patients responded to a Nordic walking program versus standard exercise in cardiac rehabilitation programs. They found the Nordic walkers improved more in the areas of exercise capacity, exercise duration, and oxygen uptake. The poles also allow walkers to find more stability with their movements, making it an exercise method that is recommended for people with balance issues.

How to Become a True Nordic Walker

Proper technique is essential to safe and beneficial Nordic walking. If you are new to the sport, learn from a certified expert. You can even train to become one yourself. The American Nordic Walking Association offers excellent resources for training as well as assistance in connecting with walking groups in your area.

Visit American Nordic Walking Association for more information.

In conclusion, Nordic walking can be a fun, social activity, enjoyed with friends and neighbors, helping to ease feelings of loneliness and isolation, and even depression and anxiety.

It is a great way to find camaraderie and boost your mood, and improve your health — even if the snow and ski slopes are hours away.

Tips for Effective Nordic Walking

Nordic walking requires specific skills and techniques. While training is highly recommended for new walkers, here are some basic tips to keep in mind:

• Dress comfortably, in clothing that will accommodate arm-swinging.
• Stay hydrated by drinking water before and during your walk.
• Incorporate a 10-minute warm-up and a 10-minute cool-down.
• Be sure to use authentic poles that have special wrist straps and grips.
• Stand tall while walking, with shoulders back, chest up and eyes looking forward.
• Lightly grip each pole and hold it at a diagonal angle behind your body.
• As you step, push the pole into the ground behind you.
• Loosely grip your poles to prevent wrist injury.
• Always ensure poles are positioned at an angle and never bring them in front of you.
• • Walk with friends to make it more social!