In This ArticleView AllIn This ArticleWhat Is Nordic Walking?Health BenefitsPrecautionsOther TipsFAQs
In This ArticleView All
View All
In This Article
What Is Nordic Walking?
Health Benefits
Precautions
Other Tips
FAQs
Close
Photo:gbh007 / Getty Images
gbh007 / Getty Images
Nordic walking is a growing fitness trend that offers many potential health benefits. According to the Harvard Medical School, this unique form of exercise burns more calories and engages more muscles than traditional walking.But before you dive into Nordic walking, you may have some questions, like what exactly is it? How can it benefit your health? Are there potential risks to consider? In this article, we’ll answer these questions and more. Regardless of where you’re at on your fitness journey, keep reading to learn how Nordic walking can transform your health.
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Health Benefits of Nordic Walking
It Can Improve Cardiovascular Health
A recent study published inScientific Reportsfound that participants with heart disease who engaged in Nordic walking improved cardiovascular health compared to those who walked without poles. These findings indicate that Nordic walking can help reduce heart disease risk and improve cardiovascular fitness.
“Nordic walking is a low-impact form of cardio that is easy on joints but still provides a fantastic workout for your heart and lungs,” explainsRachel MacPherson, CPT,an ACE-certified personal trainer with Garage Gym Reviews. “Nordic walking has been shown to improve resting heart rate, blood pressure, fitness levels, oxygen consumption and overall quality of life in people with various health conditions.”
It May Increase Muscular Strength
Since Nordic walking requires poles during your walk, it engages your upper body muscles, including the arms, shoulders and back, and can help reduce lower back pain.“Strengthening your back and upper body with Nordic walking has been shown to reduce back pain, which is excellent news for people who might be wary of exercising with back pain,” says MacPherson. “Nordic walking also helps increase lower body and grip strength, which is important for healthy and independent aging.”
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It Can Support Weight Loss
According to a 2013 review published inThe American Journal of Preventive Medicine, you can burn up to 22% more calories in Nordic walking than brisk walking.“Since you’re using more muscles and carrying additional weight from the poles, you will burn more calories during your walks,” MacPherson explains. “Burning more calories can help with energy balance, which leads to healthy weight maintenance or loss. Being at a healthy weight can help ward off several chronic diseases and conditions, extend your life span, and prevent joint and back pain.”
It Can Support Joint Health
Nordic walking is a low-impact exercise that’s gentle on the joints while providing a solid workout. “Adding Nordic poles to your walks improves flexibility, mobility and balance, creating better movement in the ankle, hip and shoulder joints, even when not walking with the poles. Using Nordic poles can help you move better during other activities, meaning less muscular dysfunction and pain,” says MacPherson.
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It May Help You Sleep Better
While regular walking can boost sleep quality, research suggests that Nordic walking may yield even better results.MacPherson says, “Nordic walking also helps reduce anxiety and stress, which is an important factor when it comes to enjoying your life and staying healthy long term.”
Potential Risks of Nordic Walking
While Nordic walking is generally safe, it comes with some potential risks. “If you don’t use correct form, you could run into issues with pain or strain on your elbows, shoulders or wrists,” says MacPherson. “It’s also risky to have your hands tied up in the poles if you have trouble with balance, so stay on smooth walking surfaces and avoid trails with roots or loose rocks. If you fall, you might not be able to get your hands free in time to brace yourself.”
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Who Should Avoid Nordic Walking?
Those with certain conditions, such as severeosteoarthritis, recent surgery or acute joint injuries, should exercise caution when Nordic walking or avoid it altogether. If you’re unsure about your physical capabilities or have underlying health issues, speak with your doctor or a physical therapist before Nordic walking.
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The Bottom Line
Nordic walking is a low-impact exercise with many health benefits, including better cardiovascular fitness, increased muscular strength, weight loss, improved joint health and enhanced sleep quality. However, if you have severe osteoarthritis, joint injuries or other underlying health conditions, avoid engaging in activities like Nordic walking or consult with your health care provider before doing so. Incorporating Nordic walking into your weekly fitness routine can help improve your overall health from the inside out.
Frequently Asked QuestionsNordic walking involves using specially designed poles to enhance the walking motion. Hold the poles at a comfortable height, engage your core and use a natural stride while pushing off the ground with the poles to push yourself forward.The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate-intensity aerobic exercise per week, which is several 30-minute Nordic walking sessions a week.You can start with shorter sessions and gradually increase as your fitness improves.Yes, you can Nordic walk daily, as it’s low-impact and generally safe. However, listen to your body and allow rest days to prevent overuse injuries.
Frequently Asked Questions
Nordic walking involves using specially designed poles to enhance the walking motion. Hold the poles at a comfortable height, engage your core and use a natural stride while pushing off the ground with the poles to push yourself forward.
The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate-intensity aerobic exercise per week, which is several 30-minute Nordic walking sessions a week.You can start with shorter sessions and gradually increase as your fitness improves.
Yes, you can Nordic walk daily, as it’s low-impact and generally safe. However, listen to your body and allow rest days to prevent overuse injuries.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Harvard Health Publishing: Harvard Medical School.Fitness trend: Nordic walking.Santoyo-Medina C, Janer Cabo M, Xaudaró DF, et al.Effect of Nordic Walking Training on Walking Capacity and Quality of Life for People With Multiple Sclerosis.Int J MS Care. 2023;25(3):118-123. doi:10.7224/1537-2073.2021-070Grigoletto A, Mauro M, Oppio A, et al.Effects of Nordic Walking Training on Anthropometric, Body Composition and Functional Parameters in the Middle-Aged Population.Int J Environ Res Public Health. 2022;19(12):7433. doi:10.3390/ijerph19127433Szpala A, Winiarski S, Kołodziej M, et al.Effects of nordic walking training on gait and exercise tolerance in male ischemic heart disease patients.Sci Rep. 2024;14(1):11249. doi:10.1038/s41598-024-62109-9Saulicz M, Saulicz A, Myśliwiec A, et al.Effect of Nordic Walking Training on Physical Fitness and Self-Assessment of Health of People with Chronic Non-Specific Lower Back Pain.Int J Environ Res Public Health. 2023;20(9):5720. doi:10.3390/ijerph20095720Tschentscher M, Niederseer D, Niebauer J.Health benefits of Nordic walking: a systematic review.Am J Prev Med. 2013;44(1):76-84. doi:10.1016/j.amepre.2012.09.043Park SD, Yu SH.The effects of Nordic and general walking on depression disorder patients' depression, sleep, and body composition.J Phys Ther Sci. 2015;27(8):2481-5. doi:10.1589/jpts.27.2481Grigoletto A, Mauro M, Oppio A, et al.Effects of Nordic Walking Training on Anthropometric, Body Composition and Functional Parameters in the Middle-Aged Population.Int J Environ Res Public Health. 2022;19(12):7433. doi:10.3390/ijerph19127433Centers for Disease Control and Prevention.Physical Activity Guidelines for Americans, 2nd Edition.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Harvard Health Publishing: Harvard Medical School.Fitness trend: Nordic walking.Santoyo-Medina C, Janer Cabo M, Xaudaró DF, et al.Effect of Nordic Walking Training on Walking Capacity and Quality of Life for People With Multiple Sclerosis.Int J MS Care. 2023;25(3):118-123. doi:10.7224/1537-2073.2021-070Grigoletto A, Mauro M, Oppio A, et al.Effects of Nordic Walking Training on Anthropometric, Body Composition and Functional Parameters in the Middle-Aged Population.Int J Environ Res Public Health. 2022;19(12):7433. doi:10.3390/ijerph19127433Szpala A, Winiarski S, Kołodziej M, et al.Effects of nordic walking training on gait and exercise tolerance in male ischemic heart disease patients.Sci Rep. 2024;14(1):11249. doi:10.1038/s41598-024-62109-9Saulicz M, Saulicz A, Myśliwiec A, et al.Effect of Nordic Walking Training on Physical Fitness and Self-Assessment of Health of People with Chronic Non-Specific Lower Back Pain.Int J Environ Res Public Health. 2023;20(9):5720. doi:10.3390/ijerph20095720Tschentscher M, Niederseer D, Niebauer J.Health benefits of Nordic walking: a systematic review.Am J Prev Med. 2013;44(1):76-84. doi:10.1016/j.amepre.2012.09.043Park SD, Yu SH.The effects of Nordic and general walking on depression disorder patients' depression, sleep, and body composition.J Phys Ther Sci. 2015;27(8):2481-5. doi:10.1589/jpts.27.2481Grigoletto A, Mauro M, Oppio A, et al.Effects of Nordic Walking Training on Anthropometric, Body Composition and Functional Parameters in the Middle-Aged Population.Int J Environ Res Public Health. 2022;19(12):7433. doi:10.3390/ijerph19127433Centers for Disease Control and Prevention.Physical Activity Guidelines for Americans, 2nd Edition.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Harvard Health Publishing: Harvard Medical School.Fitness trend: Nordic walking.Santoyo-Medina C, Janer Cabo M, Xaudaró DF, et al.Effect of Nordic Walking Training on Walking Capacity and Quality of Life for People With Multiple Sclerosis.Int J MS Care. 2023;25(3):118-123. doi:10.7224/1537-2073.2021-070Grigoletto A, Mauro M, Oppio A, et al.Effects of Nordic Walking Training on Anthropometric, Body Composition and Functional Parameters in the Middle-Aged Population.Int J Environ Res Public Health. 2022;19(12):7433. doi:10.3390/ijerph19127433Szpala A, Winiarski S, Kołodziej M, et al.Effects of nordic walking training on gait and exercise tolerance in male ischemic heart disease patients.Sci Rep. 2024;14(1):11249. doi:10.1038/s41598-024-62109-9Saulicz M, Saulicz A, Myśliwiec A, et al.Effect of Nordic Walking Training on Physical Fitness and Self-Assessment of Health of People with Chronic Non-Specific Lower Back Pain.Int J Environ Res Public Health. 2023;20(9):5720. doi:10.3390/ijerph20095720Tschentscher M, Niederseer D, Niebauer J.Health benefits of Nordic walking: a systematic review.Am J Prev Med. 2013;44(1):76-84. doi:10.1016/j.amepre.2012.09.043Park SD, Yu SH.The effects of Nordic and general walking on depression disorder patients' depression, sleep, and body composition.J Phys Ther Sci. 2015;27(8):2481-5. doi:10.1589/jpts.27.2481Grigoletto A, Mauro M, Oppio A, et al.Effects of Nordic Walking Training on Anthropometric, Body Composition and Functional Parameters in the Middle-Aged Population.Int J Environ Res Public Health. 2022;19(12):7433. doi:10.3390/ijerph19127433Centers for Disease Control and Prevention.Physical Activity Guidelines for Americans, 2nd Edition.
Harvard Health Publishing: Harvard Medical School.Fitness trend: Nordic walking.
Santoyo-Medina C, Janer Cabo M, Xaudaró DF, et al.Effect of Nordic Walking Training on Walking Capacity and Quality of Life for People With Multiple Sclerosis.Int J MS Care. 2023;25(3):118-123. doi:10.7224/1537-2073.2021-070
Grigoletto A, Mauro M, Oppio A, et al.Effects of Nordic Walking Training on Anthropometric, Body Composition and Functional Parameters in the Middle-Aged Population.Int J Environ Res Public Health. 2022;19(12):7433. doi:10.3390/ijerph19127433
Szpala A, Winiarski S, Kołodziej M, et al.Effects of nordic walking training on gait and exercise tolerance in male ischemic heart disease patients.Sci Rep. 2024;14(1):11249. doi:10.1038/s41598-024-62109-9
Saulicz M, Saulicz A, Myśliwiec A, et al.Effect of Nordic Walking Training on Physical Fitness and Self-Assessment of Health of People with Chronic Non-Specific Lower Back Pain.Int J Environ Res Public Health. 2023;20(9):5720. doi:10.3390/ijerph20095720
Tschentscher M, Niederseer D, Niebauer J.Health benefits of Nordic walking: a systematic review.Am J Prev Med. 2013;44(1):76-84. doi:10.1016/j.amepre.2012.09.043
Park SD, Yu SH.The effects of Nordic and general walking on depression disorder patients' depression, sleep, and body composition.J Phys Ther Sci. 2015;27(8):2481-5. doi:10.1589/jpts.27.2481
Centers for Disease Control and Prevention.Physical Activity Guidelines for Americans, 2nd Edition.
