- Nordic walking uses poles to engage upper and lower body muscles for a full workout
- It can burn up to 20% more calories than regular walking at the same pace
- The technique involves coordinated pole planting, pushing, and core engagement
If you think walking is too gentle to deliver serious fitness gains, think again. Nordic walking, a technique that uses specially designed poles, is gaining popularity for turning a simple walk into a full body workout. Fitness experts say Nordic walking can burn more calories than regular walking and engage up to 90 per cent of the body's muscles. As per a study published in 2024 in the journal Healthcare, nordic walking exercise programs may provide an effective strategy for alleviating pain and reducing fatigue in individuals managing chronic conditions. So, the question is what makes it so effective, and how can you get started?
What Is Nordic Walking?
Nordic walking originated in Finland as off-season training for cross country skiers. Instead of walking with your arms swinging naturally, you use poles to actively push off the ground with each step.Unlike trekking poles used for hiking, Nordic walking poles are designed to propel you forward, increasing intensity and muscle involvement.
Also read: How Many Steps Should You Walk Daily For Weight Loss?
Why It Burns More Calories
Traditional walking mainly works the lower body, including the glutes, hamstrings, calves and hip muscles. Nordic walking, however, activates:
- Arms
- Shoulders
- Chest
- Upper back
- Core
- Legs
Because more muscles are engaged, your heart rate increases without necessarily feeling much harder. Studies suggest Nordic walking can burn up to 20 per cent more calories than standard walking at the same pace.
How It Engages 90 Per Cent Of Muscles
The key lies in technique. When done correctly, Nordic walking involves coordinated movement of the upper and lower body.
Each step includes:
- Planting the pole diagonally behind you
- Pushing through the strap to propel forward
- Engaging the core for stability
- Maintaining upright posture
This continuous push and pull action recruits muscles across the body, creating a low impact yet powerful workout.
Health Benefits Beyond Calorie Burn
Nordic walking offers multiple advantages:
- Improves cardiovascular fitness
- Strengthens upper body muscles
- Enhances posture
- Reduces strain on knees and joints
- Supports weight management
- Boosts balance and coordination
It is especially beneficial for older adults or those recovering from injury, as the poles distribute body weight more evenly.
How To Get Started
Getting started is simple and does not require a gym membership.
1. Choose The Right Poles
Nordic walking poles are different from hiking poles. They usually come with wrist straps that allow you to release and re grip during each stride. A general rule for pole height is multiplying your height by 0.68, but many sporting stores can help you select the right size.
Also read: What Is Interval Walking Training? Lifestyle Coach Shares Benefits
2. Learn The Basic Technique
Begin by walking naturally while dragging the poles lightly behind you. Once comfortable:
- Move your opposite arm and leg together, just like normal walking
- Plant the pole at a slight angle behind your body
- Push through the strap as you step forward
- Open your hand briefly at the end of the push
- Keep your shoulders relaxed and avoid hunching forward.
3. Start Slow
Begin with 15 to 20 minutes at a moderate pace. Focus on technique before increasing speed or distance. As your endurance builds, you can extend sessions to 30 to 60 minutes.
4. Wear Supportive Footwear
Comfortable walking or running shoes with good cushioning and grip are ideal. Choose flat surfaces initially before progressing to trails or inclines.
Who Should Avoid It?
Nordic walking is generally safe, but individuals with severe shoulder injuries or balance issues should consult a healthcare professional before starting. Nordic walking transforms a simple daily activity into a full body workout. By engaging nearly 90 per cent of muscles and increasing calorie burn, it offers an efficient way to improve fitness without high impact stress. Whether you are aiming for weight loss, better posture or improved stamina, adding poles to your walk could make all the difference. Sometimes, the simplest upgrades to your routine deliver the biggest results.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
