Nordic walking is the whole-body workout everyone needs
If you’ve noticed more people on casual walks using walking poles to help with their stride, it’s not a mere coincidence. Many are leaning into a specific form of exercise straight from the Nordic countries as part of their wellness routines: Nordic walking.
What is Nordic walking?
Originally an off-season training method for cross-country skiers, Nordic walking is a form of exercise that incorporates Nordic walking poles while you walk. These poles, which differ from more intense trekking and hiking poles, are designed to push against the ground with each stride and aim to engage your upper body, legs and core.
“What started as a training method for elite athletes has become one of the most accessible forms of exercise in the Nordic countries because it’s low impact, easy to do and suitable for people of almost any age and fitness level,” says Nicoline Roth, CEO and founder of NRTHRN Strong. “It’s a great example of how movement can be both highly effective and something you can do for life.”
Walking by itself comes with many health benefits. And if it is your chosen form of exercise, you might want to consider Nordic walking to change up your routine a bit.
The benefits of Nordic walking
The main reason there’s such interest in Nordic walking is that it comes with loads of health benefits. Heather Viola, DO, assistant professor of general internal medicine at Mount Sinai, lists some of the main ones:
- Reducing pressure on your knees and lower-body joints
- Improving your balance and stability, especially on any uneven trails
- Engaging all the muscles in your upper body for a full workout
- Improving endurance and making uphill climbs easier
- Providing extra support on downhill sections
“A walking stick gives you an extra point of support, which can help you feel steadier and more confident,” says Viola. “Over long distances, this can also help reduce fatigue and make walking feel more comfortable.”
This is a great option for many people, especially recreational walkers, hikers, older adults who want extra stability and anyone recovering from certain injuries or managing mild joint discomfort, she says. She also lists anyone looking to turn a regular walk into a more full-body workout as someone who will find this form of exercise super useful.
And beyond the health benefits, Roth adds that Nordic walking encourages people to spend more time outdoors. “In Scandinavia, movement is often woven into everyday life rather than treated as something that only happens inside a gym,” she says.
The downsides of Nordic walking
Nordic walking may not be right for everyone. “They [the poles] take a little practice to use correctly,” says Viola. “And using them the wrong way can make walking feel awkward or less effective.”
She says those with certain shoulder, elbow, wrist or hand injuries may find that poles may cause more discomfort and should reconsider using the walking poles. You should also probably avoid this if you have balance issues, severe arthritis or any medical condition that affects how you walk. (And on a more practical level, she says carrying these poles may also be inconvenient on narrow paths or in crowded areas.)
She recommends checking with your doctor or physical therapist to see if this is something that could work for you and get tips on how to use Nordic poles safely.
