A Nordic Walking Instructor Shares How to Use This Full-Body Walking Technique for Total Fitness

If you're looking to maximize the health benefits while enjoying your walks, Nordic walking might be the perfect activity for you. This form of walking engages your entire body, not just your legs, making it an excellent way to boost overall fitness. Insights from Women's Spot research and leading instructors reveal why Nordic walking is gaining popularity and how it can transform your exercise routine.

Walking has always been a beloved physical activity thanks to its simplicity and effectiveness. You can get cardiovascular benefits, maintain a steady routine, and even enjoy some time outdoors. But if you want to take your walking to the next level, adding Nordic walking to your schedule can be a game-changer. This technique involves walking with specially designed poles, engaging your arms and upper body, which results in a comprehensive workout that benefits muscles, joints, and cardiovascular health.

Nordic walking originated as a dry-land training method for cross-country skiers to practice during snow-free seasons but has since evolved into a popular fitness activity worldwide. At its core, Nordic walking means walking while using poles designed specifically for this purpose. Imagine cross-country skiing but without skis or snow, where the poles help propel you forward and activate your upper body muscles with every step.

This activity enhances traditional walking by incorporating a deliberate technique to push with your arms using the poles. This added element targets your core, arms, chest, back, glutes, and leg muscles, while also improving flexibility and reducing strain on lower body joints such as the ankles, knees, and hips. One of the best parts is that you can practice Nordic walking on almost any surface—as long as you have the right poles—making it a versatile exercise option all year round.

Learning the proper technique is key to enjoying Nordic walking safely and effectively. Regardless of how often you practice, maintaining good form helps prevent injuries and ensures you get the most out of your workout. One important rule is keeping a natural walking posture—not bending forward too much or hunching your shoulders—and coordinating your arm and leg movements cleverly.

Here are three fundamental points to focus on as you start:

1. Opposite Arm and Leg Movement: Just like regular walking, your arms and legs should move in opposition—for example, right arm with left leg and vice versa. When you add poles, this rhythm remains the same but you need to be intentional about it. Begin by walking normally and dragging the poles behind you to get a feel for the movement. Keep the poles next to your sides, angled slightly backwards.

2. Pole Placement: Unlike hiking poles that are planted vertically, Nordic walking poles are placed on the ground at an angle of about 45 degrees. Hold the poles as if shaking hands, elbows slightly bent and relaxed but not tight against your body. Planting the poles at this angle helps you push against them, activating your upper body and propelling yourself forward.

3. Pushing with the Poles: To truly work your arms and upper body, you should push the poles back past your hip as you stride. Use a firm grip initially to channel your strength, but loosen your grip smoothly as your arm extends fully behind you. This motion engages the triceps and encourages a full range of motion. Starting with the correct pole length is essential to make pushing feel natural.

For beginners, it’s fine to start slowly, incorporating Nordic walking two or three times per week with sessions of 20 to 30 minutes. As you build stamina and confidence, you can increase frequency and duration gradually. More experienced walkers can aim for longer sessions multiple times per week to gain greater fitness results.

Adding poles to your walking routine offers a variety of impressive benefits that extend beyond what regular walking provides. For one, it remains a low-impact activity, making it gentle on your joints while giving your cardiovascular system a solid workout. Using poles reduces the stress on lower-body joints, especially when going downhill, which is a relief for those with arthritis or joint discomfort.

A Women's Spot study shows that Nordic walking not only increases muscle strength in the upper body but also improves endurance and flexibility. You will quickly notice your arms working harder with every stride, building muscle tone and enhancing overall physical conditioning. Incorporating the use of poles adds an element of stability, making it ideal for anyone who wants to improve balance or coordination. This is especially helpful for older adults or those recovering from injuries.

From a cardiovascular standpoint, Nordic walking is an excellent way to boost heart health. The combination of arm and leg movement elevates heart rate more than regular walking alone, promoting better blood circulation, lowering resting heart rate, and improving oxygen consumption. Furthermore, the engaging full-body workout helps you burn more calories—about 20% more per distance covered—making it an efficient choice if you want to lose or maintain weight.

All in all, Nordic walking delivers a balanced combination of endurance, strength, flexibility, and stability benefits, wrapped up in an enjoyable and easy-to-learn outdoor activity that you can do year-round.

Getting ready to try Nordic walking doesn't require a lot of complicated gear. The key piece is a pair of poles designed specifically for Nordic walking. These poles come with unique glove-like straps that attach securely around your hands, allowing for safe and efficient pushing. Selecting poles that match your height is crucial; generally, your poles should be about 68% of your full height to allow for comfortable arm extension and maximum power.

Thinking about the pole material is also important—lightweight options like aluminum or carbon fiber make the activity easier on your arms and reduce fatigue during longer walks. Make sure your poles have interchangeable tips: rubber tips are perfect for pavement and sidewalks, while pointed tips offer better traction on trails and softer surfaces.

Before you embark on your first Nordic walk, practice measuring pole height correctly by standing in your walking shoes on a level surface. Hold the pole grips with shoulders relaxed and elbows near your sides at about a 90-degree angle. If your elbows are bent more acutely, the poles are too tall; if the angle opens wider than 90 degrees, the poles are too short. Adjust accordingly for optimal technique.

Nordic walking can be comfortably done on cement, trails, parks, or in any neighborhood setting as long as you have the right equipment. Once you get the hang of the technique, you might even enjoy exploring different environments, from urban strolls to nature hikes.

Lastly, keep in mind that like any fitness routine, consistency is key. Aim to add Nordic walking to your weekly exercise schedule and gradually increase sessions and duration depending on your fitness level and goals. Your joints, muscles, and heart will thank you for it!

Learning the technique of Nordic walking can take some practice and coordination, so don’t get discouraged if it feels unfamiliar at first. Focus on keeping the poles close to your body with a rhythmic arm-leg movement, landing first with your heel and rolling through your foot naturally. Maintaining a steady pace, even when walking uphill, is vital to keep the workout intense and effective.

Wondering how Nordic walking differs from regular walking? The main difference lies in the use of poles, which activate your upper body muscles and help propel you forward. Unlike regular walking where only your legs are working, Nordic walking engages your arms, shoulders, and core, making it a far more comprehensive workout. There are even advanced variations like fitness Nordic walking and plyometric techniques that incorporate jumps for those looking for a greater challenge.

You can absolutely do Nordic walking on cement or paved surfaces. Just be sure your poles have rubber tips designed for grip and cushioning on hard ground to protect your joints and avoid slipping.

Does Nordic walking really work? Absolutely. It offers cardiovascular improvements, strengthens your upper body, boosts overall endurance, and enhances balance due to the increased points of contact with the ground. It’s also a low-impact exercise, so it’s gentle on joints and suitable for almost all fitness levels.

When it comes to choosing the right pole height, stick to the rule of about 68% of your height. An easy way to check this is to stand upright wearing your walking shoes, hold the poles with straps on, and bend your elbows close to your ribs to 90 degrees. If the angle is larger or smaller, adjust your pole length accordingly.

One of the great perks of Nordic walking is the increased calorie burn compared to normal walking. Because you’re using both your upper and lower body, your heart rate rises slightly more, which means you burn more calories per distance covered. Women’s Spot studies estimate that Nordic walking burns approximately 20% more calories than traditional walking over the same distance.