Taking a walk can provide you with a complete body workout.

Overview

Perhaps you’ve seen people confidently walking with a pair of trekking poles in your local park or on your street. This practice, known as Nordic walking, originated in Finland as a way for cross-country skiers to train during the warmer seasons.

Initially, I considered Nordic walking as just another passing fitness trend. However, after delving into the research and advice from fitness experts, I discovered the exciting benefits it offers.

Nordic walking not only burns more calories than regular walking but also feels just as effortless. Studies have shown that it provides various health benefits by engaging approximately 90 percent of the body's muscles through the rhythmic swinging and pushing motion of specialized telescoping poles.

Advocates of Nordic walking highlight that it involves the upper body as well, enabling you to burn calories comparable to jogging with lower impact on joints. Renowned fitness expert Kathy Smith describes it as a full-body walking experience that works multiple muscle groups simultaneously.

More Exercise Benefits With the Same Exertion

Research indicates that Nordic walkers expend more energy without perceiving the increased effort, allowing for a more effective workout without intensifying the pace. This form of walking can elevate a light-intensity workout to a moderate level, promoting cardiovascular fitness and associated health advantages.

In light of the sedentary lifestyle contributing to chronic diseases, brisk walking remains a recommended activity to counteract such risks. Nordic walking offers additional health benefits compared to brisk walking and jogging, as highlighted in scientific reviews.

27 Studies Prove It

Scientific reviews comparing Nordic walking to conventional walking and jogging have demonstrated superior short- and long-term effects on heart rate, oxygen consumption, quality of life, and other measures. This activity also reduces knee and joint stress, making it suitable for individuals with orthopedic and balance issues.

Research compiled by the International Nordic Walking Association suggests that Nordic walking can benefit those with conditions like arthritis, fibromyalgia, and pulmonary disease.

Nordic Walking Basics

For those interested in Nordic walking, it is essential to acquire the proper equipment, such as adjustable Nordic walking poles, and learn the correct technique through classes or instructional videos. Despite initial challenges, adopting Nordic walking can enhance a traditional walking routine significantly.


  1. https://www.americannordicwalking.com/health-benefits
  2. https://www.aarp.org/health/healthy-living/info-2019/nordic-walking.html
  3. https://www.mdpi.com/1660-4601/14/10/1235
  4. https://www.sciencedirect.com/science/article/abs/pii/S0749379712007106
  5. https://www.inwa-nordicwalking.com/research/

Written by: Susan Parker

Susan Parker is a 49-year-old Senior Manager at a marketing firm. With two older children becoming more independent, she is now focusing on her own health and wellbeing. She’s passionate about natural and holistic health approaches, and values high-quality, trustworthy products. Susan enjoys yoga, gardening, reading, and cooking, and seeks to stay energetic and sharp while balancing a busy career and personal life.

Reviewed by: Susan Parker