{"id":30855,"date":"2026-10-29T09:00:42","date_gmt":"2026-10-29T09:00:42","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=30855"},"modified":"2026-10-29T10:06:29","modified_gmt":"2026-10-29T10:06:29","slug":"nordic-walking-disadvantages","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/","title":{"rendered":"Nordic walking disadvantages: what to know before you start"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#Key_takeaways\" >Key takeaways<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#What_are_the_main_Nordic_walking_disadvantages\" >What are the main Nordic walking disadvantages?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#1_There_is_a_learning_curve\" >1. There is a learning curve<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#2_You_need_to_buy_gear\" >2. You need to buy gear<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#3_Crowds_and_terrain_can_get_in_the_way\" >3. Crowds and terrain can get in the way<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#4_Your_upper_body_may_feel_it\" >4. Your upper body may feel it<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#5_Indoor_use_can_feel_limited\" >5. Indoor use can feel limited<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#6_It_may_not_match_every_goal\" >6. It may not match every goal<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#How_is_Nordic_walking_different_from_regular_walking\" >How is Nordic walking different from regular walking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#What_is_the_Nordic_method\" >What is the Nordic method?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#Is_Nordic_walking_harder_than_regular_walking\" >Is Nordic walking harder than regular walking?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#What_did_one_recent_trial_find\" >What did one recent trial find?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#Can_walking_help_with_weight_loss\" >Can walking help with weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#How_does_walking_affect_blood_pressure\" >How does walking affect blood pressure?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#What_are_the_potential_side_effects_of_walking_too_much\" >What are the potential side effects of walking too much?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#Can_Nordic_walking_cause_discomfort\" >Can Nordic walking cause discomfort?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#How_can_beginners_reduce_the_risk_of_injury_when_starting_Nordic_walking\" >How can beginners reduce the risk of injury when starting Nordic walking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#What_common_technique_mistakes_should_Nordic_walkers_avoid\" >What common technique mistakes should Nordic walkers avoid?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#How_can_you_practice_the_motion\" >How can you practice the motion?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#What_equipment_do_you_need_to_get_started\" >What equipment do you need to get started?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#How_do_you_choose_the_right_pole_height\" >How do you choose the right pole height?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#Who_might_prefer_regular_walking_instead\" >Who might prefer regular walking instead?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#Is_Nordic_walking_right_for_your_usual_walking_routine\" >Is Nordic walking right for your usual walking routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#Is_it_better_to_run_for_30_minutes_or_walk_for_60_minutes\" >Is it better to run for 30 minutes or walk for 60 minutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#Do_you_need_lessons_to_start_Nordic_walking\" >Do you need lessons to start Nordic walking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#Is_Nordic_walking_good_for_seniors\" >Is Nordic walking good for seniors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#Can_you_do_Nordic_walking_on_pavement\" >Can you do Nordic walking on pavement?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#What_happens_if_walking_is_your_only_exercise\" >What happens if walking is your only exercise?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#The_bottom_line\" >The bottom line<\/a><\/li><\/ul><\/nav><\/div>\n<p><i><span style=\"font-weight: 400;\">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.<\/span><\/i><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-brand-palette?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=nordic_walking_disadvantages\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/ezgif.com-gif-to-mp4-3.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are new to the sticks, our guide to<\/span><a href=\"https:\/\/betterme.world\/articles\/nordic-walking-technique\/\"> <span style=\"font-weight: 400;\">Nordic walking technique<\/span><\/a><span style=\"font-weight: 400;\"> explains the basic motion step by step.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This article is for general information only and isn&#8217;t medical advice. If you&#8217;re pregnant, have recently had surgery, manage uncontrolled blood pressure, or have sudden back discomfort, check with a clinician before trying a new routine.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Key_takeaways\"><\/span><b>Key takeaways<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The downsides are mostly practical, while research on the benefits is broad. The key points are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The main drawbacks are practical: a learning curve, extra gear, and limited room in crowds or indoors.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nordic walking means walking with 2 specially designed poles that you push behind you, so your arms help move you forward (<\/span><a href=\"https:\/\/www.mdpi.com\/2411-5142\/8\/2\/50\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23253654\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In one trial in adults aged 65 to 80, 12 weeks of training led to larger walking-endurance gains than standard walking (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s41999-026-01507-w\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One pole walking program listed muscle soreness as a possible minor downside and used warm-ups to lower that chance (<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0349290\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Research programs often use 2 to 3 sessions per week of about 20 to 60 minutes, over 8 to 12 weeks (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s41999-026-01507-w\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.mdpi.com\/2411-5142\/8\/2\/79\"> <span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nordic-walk-4.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_are_the_main_Nordic_walking_disadvantages\"><\/span><b>What are the main Nordic walking disadvantages?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"1_There_is_a_learning_curve\"><\/span><b>1. There is a learning curve<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s41999-026-01507-w\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Without practice, many people end up simply carrying the sticks.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"2_You_need_to_buy_gear\"><\/span><b>2. You need to buy gear<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3_Crowds_and_terrain_can_get_in_the_way\"><\/span><b>3. Crowds and terrain can get in the way<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"4_Your_upper_body_may_feel_it\"><\/span><b>4. Your upper body may feel it<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0349290\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_Indoor_use_can_feel_limited\"><\/span><b>5. Indoor use can feel limited<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"6_It_may_not_match_every_goal\"><\/span><b>6. It may not match every goal<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.mdpi.com\/2306-5354\/10\/4\/497\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). 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.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/nordic-walking-technique\/\">Nordic Walking Technique, Benefits and Tips for Getting Started<\/a><\/em><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/senior-walking-3.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_is_Nordic_walking_different_from_regular_walking\"><\/span><b>How is Nordic walking different from regular walking?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It differs because you push 2 Nordic poles against the ground with each step, so your arms help drive you forward (<\/span><a href=\"https:\/\/www.mdpi.com\/2411-5142\/8\/2\/50\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Ordinary walking uses only a natural arm swing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23253654\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). It also reported benefits for resting heart rate, blood pressure, and exercise capacity in people living with various health conditions (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23253654\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You plant each tip at an angle near your opposite foot, then press down and back as you stride past it (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0966636223000279?via%3Dihub\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/41040812\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Executive function refers to mental skills that help you plan, stay focused, and switch between tasks.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1773\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Feature<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Nordic style<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Standard style<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tEquipment\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2 sticks set behind you and pushed back\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tComfortable shoes only\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tUpper-body involvement\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tArms, trunk, and core help with each step\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tNatural arm swing only\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWalking intensity\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOften somewhat higher at the same pace\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLight to moderate, depending on pace\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLearning curve\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOne trial in adults aged 65 to 80 used 3 practice sessions of 15 to 20 minutes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLittle to none\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTypical use\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPlanned sessions in parks or on wide paths\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCommuting, errands, dog walks, and social walks\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">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<\/span><a href=\"https:\/\/betterme.world\/articles\/nordic-walking-benefits\/\"> <span style=\"font-weight: 400;\">Nordic walking benefits<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_the_Nordic_method\"><\/span><b>What is the Nordic method?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The &#8220;Nordic method&#8221; 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The technique is commonly traced back to summer training for cross-country skiers, and it later became a recreational activity (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/19\/12\/7433\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Today, many people use it simply as a walking variation.<\/span><\/p>\n<p><strong>BetterMe can help you add more structure to your daily wellness routine with workouts, meal planning tools, and habit-building features. <a href=\"https:\/\/quiz.betterme.world\/first-page-brand-palette?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=nordic_walking_disadvantages\">Explore the app<\/a> and take a practical step toward a routine that feels more manageable for you.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nordic-walk-2.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Nordic_walking_harder_than_regular_walking\"><\/span><b>Is Nordic walking harder than regular walking?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It is often somewhat harder than an ordinary walk at the same pace, because more muscle groups work at once (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/19\/12\/7433\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Your heart and lungs tend to work a little harder too.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/measuring\/index.html\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Lab research has found higher heart rate and oxygen use when people walk with sticks (<\/span><a href=\"https:\/\/www.mdpi.com\/2306-5354\/10\/4\/497\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The session lengths below are general examples, not study findings.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1774\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Effort level<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Talk test<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Example session length<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tEasy\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tYou can chat in full sentences or hum\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t15 to 20 minutes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tModerate\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tYou can talk in full sentences but can't sing\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t30 to 50 minutes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHard\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tYou can say only 2 to 3 words at a time\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t5 to 10 minutes within a longer walk\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_did_one_recent_trial_find\"><\/span><b>What did one recent trial find?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s41999-026-01507-w\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1775\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Test<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>What it reflects<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Extra change in the Nordic group<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t6-minute walk distance\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWalking endurance\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAbout 51 meters (roughly 167 feet) farther\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t30-second sit-to-stand\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLeg strength\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAbout 1.4 more repetitions\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t30-second arm curl\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tArm strength\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAbout 2.1 to 2.3 more repetitions\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTimed up-and-go\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tStanding up, walking, and sitting back down\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tNo clear difference\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">These results come with limits. Only 28 people finished the trial, and the Nordic group started with higher walking-test scores (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s41999-026-01507-w\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_walking_help_with_weight_loss\"><\/span><b>Can walking help with weight loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27187009\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). The sticks may raise energy use at the same pace, so some people burn more calories than on a plain walk at that speed (<\/span><a href=\"https:\/\/www.mdpi.com\/2306-5354\/10\/4\/497\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). The exact amount depends on your pace, body size, terrain, and how actively you push.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/a-21-day-walking-plan-for-fat-loss\/\">A 21-Day Walking Plan For Fat Loss<\/a><\/span><\/i><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/walking-1.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_does_walking_affect_blood_pressure\"><\/span><b>How does walking affect blood pressure?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23253654\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S016749432400339X\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). These are average results across groups, so individual changes vary.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have high blood pressure or heart disease, ask your doctor how much activity suits you before you start.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_are_the_potential_side_effects_of_walking_too_much\"><\/span><b>What are the potential side effects of walking too much?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0349290\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><i><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Nordic_walking_cause_discomfort\"><\/span><b>Can Nordic walking cause discomfort?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/21580103.2024.2343354#abstract\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_can_beginners_reduce_the_risk_of_injury_when_starting_Nordic_walking\"><\/span><b>How can beginners reduce the risk of injury when starting Nordic walking?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0349290\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). The steps below are general guidance.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm up<\/b><span style=\"font-weight: 400;\"> for about 5 minutes with easy walking and arm circles for mobility.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Set your pole height<\/b><span style=\"font-weight: 400;\"> so your elbow bends close to 90 degrees (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s41999-026-01507-w\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start short<\/b><span style=\"font-weight: 400;\">, for example 15 to 20 minute sessions for the first 2 weeks, as in one trial (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s41999-026-01507-w\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gradually increase<\/b><span style=\"font-weight: 400;\"> time before adding speed or hills.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stop<\/b><span style=\"font-weight: 400;\"> if you feel sharp pain, and rest before trying again.<\/span><\/li>\n<\/ol>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/side-stretch.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_common_technique_mistakes_should_Nordic_walkers_avoid\"><\/span><b>What common technique mistakes should Nordic walkers avoid?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The most common technique mistakes involve pole placement, grip, and posture. These errors can turn the activity into walking while carrying sticks.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Using them like canes.<\/b><span style=\"font-weight: 400;\"> Fix: hold the grips lightly and push back instead of leaning your weight onto them.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Placing the tips too far forward.<\/b><span style=\"font-weight: 400;\"> Fix: plant each pole at an angle near your opposite foot, then push it backward (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0966636223000279?via%3Dihub\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gripping too tightly.<\/b><span style=\"font-weight: 400;\"> Fix: squeeze as the tip lands, then relax your hand as it passes your hip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hunching forward.<\/b><span style=\"font-weight: 400;\"> Fix: lift your chest and look ahead, for example about 10 to 15 feet as general guidance, so your arms swing freely.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Short, choppy arm swings.<\/b><span style=\"font-weight: 400;\"> Fix: swing from the shoulder, letting your front hand reach about hip height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Using the wrong pole height.<\/b><span style=\"font-weight: 400;\"> Fix: start with a length that gives you roughly a 90-degree elbow bend, then adjust for comfort.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Going too fast too soon.<\/b><span style=\"font-weight: 400;\"> Fix: keep your first 2 to 3 sessions easy and short.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Treating them like trekking poles.<\/b><span style=\"font-weight: 400;\"> Fix: trekking poles usually go in front for support, while Nordic sticks go behind for push.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_can_you_practice_the_motion\"><\/span><b>How can you practice the motion?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can practice the motion with a simple 5-step drill that builds the push gradually. The times are general guidance.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Drag<\/b><span style=\"font-weight: 400;\">: walk for 2 to 3 minutes with the sticks dragging behind you and your hands loose.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Swing<\/b><span style=\"font-weight: 400;\">: let your arms swing naturally, opposite arm to opposite leg, for 2 to 3 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plant and press<\/b><span style=\"font-weight: 400;\">: press lightly down and back each time a pole tip touches the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Release<\/b><span style=\"font-weight: 400;\">: open your hand slightly as each grip passes your hip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Combine<\/b><span style=\"font-weight: 400;\">: repeat the full motion for 10 to 15 minutes, then walk without pushing for 2 to 3 minutes.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_equipment_do_you_need_to_get_started\"><\/span><b>What equipment do you need to get started?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1776\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Item<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Why it helps<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Essential?<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSticks with straps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLet you push back and release your grip\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tYes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tComfortable walking shoes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSupport steady steps on longer walks\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tYes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tRubber tips, often called paws\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGrip pavement and reduce clicking noise\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tRecommended for pavement\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMetal spike tips\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGrip grass, dirt, and trails\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOptional\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tReflective layer\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHelps drivers see you near roads\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOptional\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_do_you_choose_the_right_pole_height\"><\/span><b>How do you choose the right pole height?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s41999-026-01507-w\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.mdpi.com\/2411-5142\/8\/2\/50\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nordic-walk-3.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_might_prefer_regular_walking_instead\"><\/span><b>Who might prefer regular walking instead?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You want to step out the door with no setup.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You already walk 3 to 5 days a week and enjoy it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You have ongoing elbow, wrist, or hand discomfort.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You often walk with a stroller, a dog, or friends.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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<\/span><a href=\"https:\/\/betterme.world\/articles\/types-of-walking-styles\/\"> <span style=\"font-weight: 400;\">types of walking styles<\/span><\/a><span style=\"font-weight: 400;\"> compares other options.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Nordic_walking_right_for_your_usual_walking_routine\"><\/span><b>Is Nordic walking right for your usual walking routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This style can fit your routine if you want more upper-body work and enjoy learning a skill, and it doesn&#8217;t need to replace every walk. Many people keep casual walks for errands and save the sticks for planned sessions.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1777\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Weeks<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Sessions per week<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Walking time per session<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t1 to 2\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t15 to 20 minutes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 to 4\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t30 minutes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t5 to 12\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t50 minutes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">This build follows one recent trial in adults aged 65 to 80 (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s41999-026-01507-w\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Many people try 2 to 3 sessions a week, which matches the range used in the programs cited here (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s41999-026-01507-w\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.mdpi.com\/2411-5142\/8\/2\/79\"> <span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Whether you\u2019re just starting your fitness journey or looking to add more structure to your routine, BetterMe offers tools that can support different wellness goals. <a href=\"https:\/\/quiz.betterme.world\/first-page-brand-palette?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=nordic_walking_disadvantages\">Explore the app<\/a> and see how its workout, nutrition, and habit-building features can fit into your lifestyle.<\/strong><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-33358 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4859.png\" alt=\"nordic walking\" width=\"1344\" height=\"756\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4859.png 1344w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4859-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4859.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4859.png 768w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_better_to_run_for_30_minutes_or_walk_for_60_minutes\"><\/span><strong>Is it better to run for 30 minutes or walk for 60 minutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Both can work, and the right choice depends on your goals and comfort. Running gives a more vigorous heart-and-lung challenge per minute (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11264002\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). A 60-minute walk is lower impact and often easier to repeat.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_you_need_lessons_to_start_Nordic_walking\"><\/span><strong>Do you need lessons to start Nordic walking?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s41999-026-01507-w\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). A video, a club, or a trained instructor can help you check your form.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Nordic_walking_good_for_seniors\"><\/span><strong>Is Nordic walking good for seniors?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s41999-026-01507-w\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Older adults with ongoing joint or balance concerns may want guidance from a qualified professional first.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_do_Nordic_walking_on_pavement\"><\/span><strong>Can you do Nordic walking on pavement?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, ideally with rubber tips. These tips grip hard surfaces and reduce clicking noise, though wet pavement can still feel slippery.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_happens_if_walking_is_your_only_exercise\"><\/span><strong>What happens if walking is your only exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-brand-palette?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=nordic_walking_disadvantages\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/ezgif.com-gif-to-mp4-3.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"The_bottom_line\"><\/span><b>The bottom line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":94912,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[265],"tags":[],"coauthors":[45],"class_list":["post-30855","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-walking"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Nordic Walking Disadvantages to Know First | BetterMe<\/title>\n<meta name=\"description\" content=\"Thinking of picking up poles? \u2605 NORDIC WALKING DISADVANTAGES \u27a4 can include gear costs, a learning curve and joint strain. See what to know before you start.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nordic walking disadvantages: what to know before you start\" \/>\n<meta property=\"og:description\" content=\"Thinking of picking up poles? \u2605 NORDIC WALKING DISADVANTAGES \u27a4 can include gear costs, a learning curve and joint strain. See what to know before you start.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-29T10:06:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/1609-nordic-walking-disadvantages.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/nordic-walking-disadvantages\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/nordic-walking-disadvantages\\\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/333657321ca4f8275de64c820484e71d\"},\"headline\":\"Nordic walking disadvantages: what to know before you start\",\"dateModified\":\"2026-10-29T10:06:29+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/nordic-walking-disadvantages\\\/\"},\"wordCount\":2433,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/nordic-walking-disadvantages\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2021\\\/11\\\/1609-nordic-walking-disadvantages.webp\",\"articleSection\":[\"Walking\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<i><span style=\\\"font-weight: 400;\\\">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.<\\\/span><\\\/i>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you are new to the sticks, our guide to<\\\/span><a href=\\\"https:\\\/\\\/betterme.world\\\/articles\\\/nordic-walking-technique\\\/\\\"> <span style=\\\"font-weight: 400;\\\">Nordic walking technique<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\"> explains the basic motion step by step.<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\\\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Key takeaways<\\\/b><\\\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The downsides are mostly practical, while research on the benefits is broad. The key points are:<\\\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">The main drawbacks are practical: a learning curve, extra gear, and limited room in crowds or indoors.<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Nordic walking means walking with 2 specially designed poles that you push behind you, so your arms help move you forward (<\\\/span><a href=\\\"https:\\\/\\\/www.mdpi.com\\\/2411-5142\\\/8\\\/2\\\/50\\\"><span style=\\\"font-weight: 400;\\\">1<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">).<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">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 (<\\\/span><a href=\\\"https:\\\/ ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/nordic-walking-disadvantages\\\/\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/nordic-walking-disadvantages\\\/\",\"name\":\"Nordic Walking Disadvantages to Know First | BetterMe\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/nordic-walking-disadvantages\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/nordic-walking-disadvantages\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2021\\\/11\\\/1609-nordic-walking-disadvantages.webp\",\"dateModified\":\"2026-10-29T10:06:29+00:00\",\"description\":\"Thinking of picking up poles? \u2605 NORDIC WALKING DISADVANTAGES \u27a4 can include gear costs, a learning curve and joint strain. 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See what to know before you start.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/","og_locale":"en_US","og_type":"article","og_title":"Nordic walking disadvantages: what to know before you start","og_description":"Thinking of picking up poles? \u2605 NORDIC WALKING DISADVANTAGES \u27a4 can include gear costs, a learning curve and joint strain. See what to know before you start.","og_url":"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2026-10-29T10:06:29+00:00","og_image":[{"width":1920,"height":1200,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/1609-nordic-walking-disadvantages.webp","type":"image\/webp"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/333657321ca4f8275de64c820484e71d"},"headline":"Nordic walking disadvantages: what to know before you start","dateModified":"2026-10-29T10:06:29+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/"},"wordCount":2433,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/1609-nordic-walking-disadvantages.webp","articleSection":["Walking"],"inLanguage":"en-US","articleBody":"<i><span style=\"font-weight: 400;\">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.<\/span><\/i>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you are new to the sticks, our guide to<\/span><a href=\"https:\/\/betterme.world\/articles\/nordic-walking-technique\/\"> <span style=\"font-weight: 400;\">Nordic walking technique<\/span><\/a><span style=\"font-weight: 400;\"> explains the basic motion step by step.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Key takeaways<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The downsides are mostly practical, while research on the benefits is broad. The key points are:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The main drawbacks are practical: a learning curve, extra gear, and limited room in crowds or indoors.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nordic walking means walking with 2 specially designed poles that you push behind you, so your arms help move you forward (<\/span><a href=\"https:\/\/www.mdpi.com\/2411-5142\/8\/2\/50\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/ ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/","url":"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/","name":"Nordic Walking Disadvantages to Know First | BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/nordic-walking-disadvantages\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/1609-nordic-walking-disadvantages.webp","dateModified":"2026-10-29T10:06:29+00:00","description":"Thinking of picking up poles? \u2605 NORDIC WALKING DISADVANTAGES \u27a4 can include gear costs, a learning curve and joint strain. 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