Skip to main content
  1. Home
  2. Health & Fitness

Nordic walking is trending – Here’s why you should mix up your walking routine

Burn more calories and engage more muscles with this interesting walking activity

By
Man walking with Nordic walking poles outside by the trees wearing a hat
Lucas Favre / Unsplash

Basking in the beauty of the great outdoors and getting some exercise helps you feel more refreshed, elevates your mood, and provides health benefits. Nordic walking is a popular fitness trend that engages more muscles and burns more calories compared to traditional walking, so it’s a great way to switch up your walking routine and try something different. Research reveals that compared to brisk walking, Nordic walking was more effective at boosting aerobic capacity and reducing blood pressure and resting heart rate. If you’re wondering what Nordic walking is and its benefits, read on for your questions answered.

What is Nordic walking?

Man going for a hike.
Krisjanis Mezulis / Unsplash

Similar to the poles you use with cross-country skiing, Nordic walking involves walking while holding specially designed poles that you use to propel yourself forward. This activity originated in Finland and remains a common activity today, especially in certain parts of Europe. It began as a summer dry-land training method for cross-country skiers before becoming a popular exercise that’s now picking up more steam in the U.S.

Recommended Videos

You stand upright with the poles by your sides. Try to make sure you’re holding the poles at a comfortable height, engage your core, and push off using the poles as you walk forward.

Related

How are Nordic poles different from ski poles?

Man hiking on Highlander adventure Highlander Big Bear California USA
Predrag_Vuckovic / Highlander

Nordic walking poles are shorter than ski poles and have secure straps you can hold on to. You use the angled rubber at the bottom end of the pole to help you push off from the ground and lengthen your walking stride, which also helps accelerate your pace and better engage muscles in your chest, core, arms, and shoulders.

What are the benefits of Nordic walking?

Man with blood pressure cuff around this upper arm
Gerald Oswald / Pixabay

Here are some of the many advantages of Nordic walking:

  • Engage more muscles and burn more calories compared to traditional walking.
  • Support weight loss by burning more calories and getting your body moving.
  • Enhance your aerobic capacity and reduce your blood pressure and resting heart rate.
  • Work your upper body by incorporating your arms and shoulders, which could also improve your cardiovascular fitness and muscle strength. 
  • Interesting research suggests that Nordic walking might be even more beneficial than regular walking when it comes to improving your sleep quality.
  • Boost your mood and spend time in nature.
  • Visit somewhere new for a fresh perspective and a change of scenery.

Tips to start Nordic walking

person hiking outdoors with Nordic walking poles blue sky-
Fabian Jones / Unsplash

Try to keep in mind that not using the correct form could lead to pain, strain, and issues with your elbows, shoulders, or wrists. If you’re still working on your balance, it’s especially important that you’re walking on smooth terrain without loose rocks or roots that could trip you up. Ask your doctor, healthcare provider, or physical therapist if you’re not sure if you should try Nordic walking.

Once you’ve developed your technique, you’ll start really getting the benefits of this walking style. Research has shown that Nordic walking raises oxygen consumption levels and heart rate the same as jogging but with less impact on your joints.

Editors’ Recommendations

Topics
Steph Green
Steph Green
Steph Green is a content writer specializing in healthcare, wellness, and nutrition. With over ten years of experience, she…
Your guide to walking lunges: Technique, tips, and benefits
Improve your balance, power up your quads, and more with walking lunges
man and woman doing walking lunges outside

Walking lunges are a killer move to add to leg day. You’ll power up those quads and major leg muscles while also working on your balance as you ‘walk’ forward in the lunge position. The original lunge will always be among the elite exercises for legs and balance, but there are also several worthwhile variations to switch it up, including walking lunges. Read on for your complete guide to walking lunges. 
What are walking lunges?

Walking lunges are a variation of the original lunge where you ‘walk’ forward by lunging with the other leg instead of just standing up straight again. The lunge is a static effective bodyweight exercise, whereas the walking lunge gets you moving and really helps you perfect your lunge technique. 
Why are walking lunges more challenging?

Read more
Can rest-pause training fuel muscle growth? Here’s what the science shows
Arnold Schwarzenegger and other robust bodybuilders have used the rest-pause technique.
Muscular man bicep curling weight in one hand

When you’re staying dedicated and putting so much effort into your strength training, you want to reap the rewards of your hard work. Seeing results over time as your muscles swell encourages you to keep going and maximize your athletic potential. Lifters and fitness buffs are swearing by rest-pause training to accelerate muscle growth. It turns out rest-pause training has been around for a long time. Here are the many benefits and what the science shows.
What is rest-pause training?

Rest-pause training is a bodybuilding method or weight training technique where you alternate between mini sets and brief rest periods. People approach rest-pause training in slightly different ways. You could perform a set and stop one rep short of failure, rest for 20-40 seconds, and then power through more reps. The intensity remains high throughout your workout session because you’re only resting just enough to fuel you to perform more reps using the same weight. Arnold Schwarzenegger and other robust bodybuilders have reportedly used this technique.

Read more
Does the popular 5×5 workout build muscle power? Here’s why you should try it.
Lifting a heavy weight for five sets of five reps causes muscle tension and biological responses that drive muscle growth.
red weights Athletic man having workout and bodybuilding with barbells weight front squat setting style in gym and fitness club in dark tone

Some workouts are worth doing, and fitness buffs are raving about the 5x5 workout to maximize strength and hypertrophy. It’s a simple concept, but it might just propel your fitness to the next level and get you over those hurdles. 5x5 is a functional workout that’s been used for decades to enhance athletic performance. Let’s look at the benefits of the 5x5 workout, how to choose the right weight, and the best exercises to include in your routine.
What is the 5x5 workout?

The 5x5 workout involves performing a small selection of full-body compound lifts and strength training moves for 5 sets of 5 reps, such as the bent-over barbell row and the overhead press. It’s similar to a push pull legs routine that stimulates muscle growth. You’ll lift heavy weights without reaching burnout or overworking your muscles. Each day, your session will include one or two lower and upper-body movements, such as a deadlift paired with a row. After the heavy lifting, you’ll typically move on to more isolated exercises that strengthen supporting muscles. You’ll perform the same lifts every week and gradually increase the weight over time.

Read more