Nordic walking disadvantages: what to know before you start

The main Nordic walking disadvantages are a learning curve, the cost of poles, and awkward pole use on busy paths or indoors. Some beginners also notice shoulder or wrist discomfort. Many walkers still find the trade-off worthwhile, because the poles also add upper-body work to a familiar, low-impact activity.

If you are new to the sticks, our guide to Nordic walking technique explains the basic motion step by step.

This article is for general information only and isn’t medical advice. If you’re pregnant, have recently had surgery, manage uncontrolled blood pressure, or have sudden back discomfort, check with a clinician before trying a new routine.

Key takeaways

The downsides are mostly practical, while research on the benefits is broad. The key points are:

• The main drawbacks are practical: a learning curve, extra gear, and limited room in crowds or indoors.
• Nordic walking means walking with 2 specially designed poles that you push behind you, so your arms help move you forward (1).
• A systematic review of 16 randomized trials and 11 observational studies found larger effects on heart rate, oxygen use, and quality of life than brisk walking without poles (2).
• In one trial in adults aged 65 to 80, 12 weeks of training led to larger walking-endurance gains than standard walking (3).
• One pole walking program listed muscle soreness as a possible minor downside and used warm-ups to lower that chance (4).
• Research programs often use 2 to 3 sessions per week of about 20 to 60 minutes, over 8 to 12 weeks (3, 5).

What are the main Nordic walking disadvantages?

The main Nordic walking disadvantages are practical, such as a learning curve, extra gear, and limited room for the sticks. The main physical downside is upper-body soreness when you start. Each one is manageable once you know about it.

1. There is a learning curve

The push-and-release motion rarely feels natural on day 1. In one trial in adults aged 65 to 80, participants had 3 practice sessions of 15 to 20 minutes before training began (3). Without practice, many people end up simply carrying the sticks.

2. You need to buy gear

You need a pair of Nordic poles, while ordinary walks need only comfortable shoes. As rough general guidance, basic pairs often cost about $40 to $100, though prices vary widely. You also need to carry them and remember to bring them.

3. Crowds and terrain can get in the way

Crowded sidewalks and some terrain can make the activity feel clumsy. The tips extend behind you, so busy paths may force you to shorten your swing. Stairs, ice, and narrow trails can feel awkward too.

For many people, it fits most naturally as planned outdoor sessions in parks or on wide paths. That makes it less spontaneous than a quick stroll.

4. Your upper body may feel it

Your arms, upper back, and wrists may feel the strain, especially in the first few weeks. One pole walking program listed muscle soreness and strains as possible minor downsides. It used warm-ups and gradual progression to lower that chance (4).

5. Indoor use can feel limited

The activity tends to feel limited indoors, because the sticks need room to swing and a surface to push against. Hallways, small gyms, and treadmills leave little space for a full arm motion.

6. It may not match every goal

This style may not match every goal, including some weight-related or strength goals. The sticks may raise energy use compared with walking at the same pace (6). Still, no walking style can promise a specific body-change result. The arm push adds only light muscle work, so it is not a substitute for lifting weights or using resistance bands.

Read more: Nordic Walking Technique, Benefits and Tips for Getting Started

How is Nordic walking different from regular walking?

It differs because you push 2 Nordic poles against the ground with each step, so your arms help drive you forward (1). Ordinary walking uses only a natural arm swing.

The difference shows up in research too. A 2013 systematic review covered 16 randomized trials and 11 observational studies. It found stronger short- and long-term effects on heart rate, oxygen consumption, and quality of life than brisk walking without poles (2). It also reported benefits for resting heart rate, blood pressure, and exercise capacity in people living with various health conditions (2).

You plant each tip at an angle near your opposite foot, then press down and back as you stride past it (7). This is different from leaning on a cane or using trekking poles, which mostly support your weight on uneven terrain. Nordic poles are designed for a continuous push-and-release motion.

Your arms and legs keep the same opposite pattern they use in everyday walking. When your right foot steps forward, your left arm swings forward too.

The arm-and-leg timing also adds a coordination challenge. A 2025 review of 8 studies involving 327 participants found that this activity may improve executive function, particularly compared with staying inactive (8). Executive function refers to mental skills that help you plan, stay focused, and switch between tasks.

Some people describe it as a light whole body workout, because it engages the core and arms along with the legs. Your legs still do most of the work, so it does not replace strength training. For more on the upsides, see our article on Nordic walking benefits.

What is the Nordic method?

The “Nordic method” is an informal name for this technique. You set the tip behind you, push back, and release your grip as your hand passes your hip. It has no single official definition.

The technique is commonly traced back to summer training for cross-country skiers, and it later became a recreational activity (9). Today, many people use it simply as a walking variation.

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Is Nordic walking harder than regular walking?

It is often somewhat harder than an ordinary walk at the same pace, because more muscle groups work at once (9). Your heart and lungs tend to work a little harder too.

Walking intensity means how hard your body works during a walk. You can sense it through your breathing, your heart rate, and how easily you can talk (10). Lab research has found higher heart rate and oxygen use when people walk with sticks (6).

How hard it feels is a separate question. Some people find the effort feels similar, because the work is shared across more of the body. Others notice their arms tire before their legs do.

The session lengths below are general examples, not study findings.

What did one recent trial find?

One recent randomized trial studied adults aged 65 to 80 who trained 3 times per week. After 12 weeks, Nordic training improved several fitness tests more than standard walking (3).

These results come with limits. Only 28 people finished the trial, and the Nordic group started with higher walking-test scores (3).

Can walking help with weight loss?

Walking may help with weight loss for some people when it adds to daily energy use and is paired with a modest calorie deficit. Results vary from person to person.

Randomized trials have looked at peri- and postmenopausal women. Walking programs reduced body weight by about 1.1 kg and body fat by about 2.4 percentage points compared with no exercise (11). The sticks may raise energy use at the same pace, so some people burn more calories than on a plain walk at that speed (6). The exact amount depends on your pace, body size, terrain, and how actively you push.

Read more: A 21-Day Walking Plan For Fat Loss

How does walking affect blood pressure?

Walking can support healthy blood pressure as part of an active lifestyle. A systematic review of Nordic studies reported beneficial effects on resting heart rate and blood pressure, mostly in people living with various health conditions (2).

A 2024 meta-analysis pooled 22 randomized trials with 1,271 adults, average age about 62. The walking programs lowered systolic blood pressure by about 3 mmHg on average. It also showed small drops in body weight, waist size, and some blood fats (12). These are average results across groups, so individual changes vary.

If you have high blood pressure or heart disease, ask your doctor how much activity suits you before you start.

What are the potential side effects of walking too much?

Walking too much, too soon can lead to muscle soreness and strains, especially in the legs and, with sticks, the arms. One program listed these as possible minor downsides and used gradual progression to lower that chance (4).

Signs to ease off include pain that lasts into the next day, a change in your gait, or swelling around a joint. Rest, shorter sessions, and better shoes often help.

Can Nordic walking cause discomfort?

This activity can cause temporary soreness in the arms, elbows, or wrists. People with existing joint conditions may notice discomfort if technique or pole height is off. It is generally low-impact, and a meta-analysis linked walking exercise with better physical function in later life (13).

If you have arthritis, lower back pain, or a recent knee problem, ask a doctor or physical therapist whether it suits you. A physiotherapy session can also help you set pole height and body position.

How can beginners reduce the risk of injury when starting Nordic walking?

Beginners can reduce the risk of injury by warming up, setting the right pole height, starting with short sessions, and building time gradually. One pole walking program used warm-ups and gradual progression (4). The steps below are general guidance.

1. Warm up for about 5 minutes with easy walking and arm circles for mobility.
2. Set your pole height so your elbow bends close to 90 degrees (3).
3. Start short, for example 15 to 20 minute sessions for the first 2 weeks, as in one trial (3).
4. Gradually increase time before adding speed or hills.
5. Stop if you feel sharp pain, and rest before trying again.

What common technique mistakes should Nordic walkers avoid?

The most common technique mistakes involve pole placement, grip, and posture. These errors can turn the activity into walking while carrying sticks.

1. Using them like canes. Fix: hold the grips lightly and push back instead of leaning your weight onto them.
2. Placing the tips too far forward. Fix: plant each pole at an angle near your opposite foot, then push it backward (7).
3. Gripping too tightly. Fix: squeeze as the tip lands, then relax your hand as it passes your hip.
4. Hunching forward. Fix: lift your chest and look ahead, for example about 10 to 15 feet as general guidance, so your arms swing freely.
5. Short, choppy arm swings. Fix: swing from the shoulder, letting your front hand reach about hip height.
6. Using the wrong pole height. Fix: start with a length that gives you roughly a 90-degree elbow bend, then adjust for comfort.
7. Going too fast too soon. Fix: keep your first 2 to 3 sessions easy and short.
8. Treating them like trekking poles. Fix: trekking poles usually go in front for support, while Nordic sticks go behind for push.

How can you practice the motion?

You can practice the motion with a simple 5-step drill that builds the push gradually. The times are general guidance.

1. Drag: walk for 2 to 3 minutes with the sticks dragging behind you and your hands loose.
2. Swing: let your arms swing naturally, opposite arm to opposite leg, for 2 to 3 minutes.
3. Plant and press: press lightly down and back each time a pole tip touches the ground.
4. Release: open your hand slightly as each grip passes your hip.
5. Combine: repeat the full motion for 10 to 15 minutes, then walk without pushing for 2 to 3 minutes.

What equipment do you need to get started?

To start, you need a pair of Nordic sticks and comfortable walking shoes; most other gear is optional. These are lightweight sticks with a glove-like strap that lets you push and release without dropping them.

How do you choose the right pole height?

Choose a pole height that lets your elbow bend close to 90 degrees while you hold the grip, then adjust for comfort. A 2026 trial in adults aged 65 to 80 set pole height this way for each participant (3).

A common rule of thumb is a starting length of about 0.65 to 0.7 times your height; treat it as rough general guidance. For someone 5 feet 7 inches tall (67 inches), that works out to roughly 44 to 47 inches. Pole length can change how you move, so small adjustments are worth testing (1).

Who might prefer regular walking instead?

People who value simplicity, have ongoing upper-body discomfort, or walk mostly in busy urban areas might prefer walking without poles. It still offers plenty of value with zero gear.

• You want to step out the door with no setup.
• You already walk 3 to 5 days a week and enjoy it.
• You have ongoing elbow, wrist, or hand discomfort.
• You often walk with a stroller, a dog, or friends.

Consistency matters more than style for many people. If the gear would cut your walks from 4 days a week to 1, skipping the sticks likely gives you more total movement. Our guide to types of walking styles compares other options.

Is Nordic walking right for your usual walking routine?

This style can fit your routine if you want more upper-body work and enjoy learning a skill, and it doesn’t need to replace every walk. Many people keep casual walks for errands and save the sticks for planned sessions.

This build follows one recent trial in adults aged 65 to 80 (3). Many people try 2 to 3 sessions a week, which matches the range used in the programs cited here (3, 5).

Whether you’re just starting your fitness journey or looking to add more structure to your routine, BetterMe offers tools that can support different wellness goals. Explore the app and see how its workout, nutrition, and habit-building features can fit into your lifestyle.

FAQs

• Is it better to run for 30 minutes or walk for 60 minutes?

Both can work, and the right choice depends on your goals and comfort. Running gives a more vigorous heart-and-lung challenge per minute (14). A 60-minute walk is lower impact and often easier to repeat.

• Do you need lessons to start Nordic walking?

No, lessons are not required, but guided practice can help. In one trial in adults aged 65 to 80, participants had 3 short practice sessions before training began (3). A video, a club, or a trained instructor can help you check your form.

• Is Nordic walking good for seniors?

Yes, it can be a good fit for many seniors, though not for everyone. In one trial in adults aged 65 to 80, 12 weeks of training led to larger fitness and strength gains than standard walking (3). Older adults with ongoing joint or balance concerns may want guidance from a qualified professional first.

• Can you do Nordic walking on pavement?

Yes, ideally with rubber tips. These tips grip hard surfaces and reduce clicking noise, though wet pavement can still feel slippery.

• What happens if walking is your only exercise?

You still get regular aerobic movement, but upper-body strength and balance may get less attention. Adding 2 weekly strength sessions or simple balance drills can help round out your week.

The bottom line

Nordic walking disadvantages are mostly practical: a learning curve, extra gear, and less room for the sticks in busy or indoor spaces. In return, Nordic walking offers extra upper-body work, and research suggests fitness gains in some groups. If that trade-off appeals to you, try swapping 1 weekly walk for a pole session this month and notice how it feels.