Like with healthy diets, fitness too has trends that pop up from time to time, with every wave claiming to be the best new workout for weight loss in the market. Nordic walking is one such trend that seems to have taken over the walking/running community by storm. Proponents of this new workout style claim that it takes plain old walking to a whole new level that boosts your endurance, as well as how many calories you burn per session.
However, is this true, or is Nordic walking basically just walking only with sticks? Read on to find if there are any benefits of Nordic walking, disadvantages, and risks – if any and if you are interested in trying out this form of exercise, how to use Nordic walking sticks safely.
Originating from Finland, Nordic walking is an enhanced walking technique that was initially designed as a summer training routine for cross-country skiers. This workout uses poles, aka Nordic walking sticks, to help give your upper body a workout as you walk around on a trail, track, or just the sidewalk.
To understand what Nordic walking is, think about what cross-country skiing athletes do on the ice during the Olympics, only this time, instead of running and sliding up and down on the snow, you are walking normally but with these walking sticks in hand.
While this type of exercise might seem like normal walking while holding some sticks, the truth is that it is not. For you to do this exercise safely and get an actual lower and upper body workout, you need to have proper accessories and tools and learn the proper technique for Nordic walking.
Not all shoes are made the same, and having the right shoe can either make or break your Nordic walking experience. The proper shoe for this exercise should have ticked all of the following:
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You do not need any fancy name-brand clothing for walking. Just make sure that whatever clothes you choose are breathable to allow sweat to quickly evaporate from the skin, not stay and soak, leaving you feeling sweaty and uncomfortable.
These are not a necessity, but it would be a good idea to have them at hand. These tips come in different designs all made to make it easier to walk on different kinds of terrain from asphalt, concrete, normal soil, etc. These tips also help keep the actual tip of your Nordic walking stick from being roughed up and getting ruined. If you want, you can also get some pole guards, which help keep your sticks from sinking into gravel or snow.
Without these poles, the exercise does not qualify as Nordic walking. Choose poles that work best for you as they are what you will use to train on the proper technique needed for this workout.
Here is a simple routine that every beginner can follow:
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Like every other cardio workout, Nordic walking has several health benefits. Here are some:
While walking is considered one of the best and easiest full-body workouts, it doesn’t necessarily utilize all the muscles in your body. Walking mostly utilizes the muscles in your lower body in the glutes, calves, hamstrings, etc. For you to get an upper-body workout while walking, the easiest and most obvious choice would be to hold some weights as you walk around. This, however, is frowned upon as experts state that this action puts strain and stress on your arm muscles and joints, which can lead to injury or damage.
Nordic walking is a safer way to have your lower and upper bodywork as you stroll around your neighborhood. An article by the Harvard School of Publishing stresses this fact by stating that walking normally engages about 50 percent of all your muscles, while Nordic walking engages 80 to 90 percent of the same.
A study published in 2017 found that office workers who participated in Nordic walking achieved greater shoulder mobility but also ended up with increased PPT (pain pressure threshold) in the muscles in their upper and mid trapezius, latissimus dorsi, and in the infraspinatus. They also had significant improvement in their upper body flexibility (14).
The above statements were echoed in a study published a year later by the PLOS One journal. The participants in this study were made to undergo several variations of Nordic walking, all compared side-by-side with normal walking. At the end of the study, researchers established that this Finland originating exercise provided a greater workout to the latissimus dorsi, trapezii, forearm flexors, pectoralis majors, deltoids, triceps, and even your core (5).
Walking or standing adds increased pressure on your spine can make the lower back muscles tighten and spasm, leading to pain – especially if you are doing any of these activities for long periods. If you suffer from lower back pain/tension, then Nordic walking should be your preferred form of exercise. According to a study published in 2015, this European originating exercise does not activate the erector spinae (lower back) muscles as much as traditional walking and thus is a much preferable option (2).
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The elderly often have problems with their balance due to multiple issues like vision and neurological problems, low blood pressure, dehydration, arthritis, multiple sclerosis, and other health and mental issues. If your parents or grandparents tend to fall over a lot, then you should get them to try adding this workout to their routine.
These facts were proven by a study published in 2015 by The Journal of Sports Medicine and Physical Fitness. In the study, researchers took 41 older adults, all above 60 years old, and had them do Nordic walking for 35 weeks (ten (10) weeks were supervised while 25 weeks were not). At the end of the study, the seniors who completed the Nordic walking study had significant improvements, not only in their balance but also in their functional mobility and aerobic endurance (10). These statements were echoed in a recent review by the Rejuvenation Research Journal (7).
Please note that these benefits are not only limited to the elderly alone. Anyone could do it with better mobility, muscle strength, and aerobic endurance. A study published earlier this year (2021) revealed that when compared to moderate-to-vigorous intensity and high-intensity interval training, Nordic walking showed greater improvements in their functional capacity (the capability of performing tasks and activities that people find necessary or desirable in their lives(13)).
Leads To Faster Weight Loss
If you are looking to lose weight through a relatively easy workout routine, it might be time to invest in some poles and try Nordic walking. A study published in 2020 revealed that using poles while walking can increase your calorie-burning by up to 18 percent. Harvard School of Publishing states that this percentage can increase to up to 67 percent (6). Multiple other studies have shown that this workout works great for weight loss (9, 1, 12).
Low Impact
This workout is a good low-impact workout option for overweight people who are unable to do more high-intensity workouts, as well as people suffering from knee pain or arthritis (4).
Nordic walking also has a positive impact on your resting heart rate, blood pressure, exercise capacity, maximal oxygen consumption, and will improve the quality of your life (8, 3).
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For the most part, Nordic walking is relatively easy to do a workout that can not only be done by anyone young or old, sick or healthy, but it also has some incredible benefits. That being said, it has some disadvantages that could deter some people from attempting it.
According to The New York Times, the best poles will not only improve your balance, prevent injuries in your legs, especially the knees, but will also make sure that you are involving your upper body in the workout to give you a well-rounded session (11).
To make sure that your Nordic walking sticks are the best for you, here are some things to consider:
Adjustable poles are better since they can be easily adjusted to suit the height of the user and are also easier and more compact to pack and carry around. Some say that the adjustable ones are also multi-purpose as they can be used for other activities such as hiking, trekking, mountaineering, and climbing.
The proponents of Nordic walking have clearly stumbled upon a great new workout that delivers on its promises. It is indeed a low-impact workout that can not only be done by anyone but also provides a myriad of health benefits. To lose weight with this exercise, be sure to also eat a calorie deficit healthy diet and make sure to always walk in well-lit areas.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!