Nordic walking engages upwards of 80 per cent of the body’s muscles, offering superior calorie-burning, heart-health, and fitness benefits compared to a standard stroll, according to International Nordic Walking Federation instructor Katie Atkins. Despite significant popularity across Europe, the UK has been slower to adopt the low-impact, full-body pastime, which utilizes specialized poles with straps to propel walkers forward while reducing load on the knees and hips.
The Health Benefits of Nordic Walking Over Regular Walking
While standard walking provides basic cardiovascular movement, adding specialized poles transforms the activity into a coordinated, whole-body workout. According to Atkins, the low-impact pastime puts upwards of 80 per cent of the body’s muscles to work, outperforming regular walking in calorie burn, heart health perks, and chronic disease protection. Research suggests that the activity also helps correct muscular imbalances. Having played tennis previously, Atkins noted that her right side was significantly stronger than her left, but 16 years of Nordic walking successfully balanced her body. Neil Yoxall, an experienced hiker and sales manager for outdoor equipment specialist Silva, explains that planting a pole and pushing backwards generates upper-body force while maintaining a natural gait. This extra muscular involvement increases overall exertion and encourages an upright posture, distributing impact across the arms and shoulders rather than absorbing it solely in the lower body.
How to Get Started with Technique and Equipment
Mastering Nordic walking requires specific technique and equipment rather than just carrying poles during a casual walk. According to Atkins, beginners must practice an upright posture and a natural arm swing while using walking poles equipped with secured straps. These straps allow walkers to propel themselves forward, extend the arm, release the grip, and catch the pole again as the arm swings forward, working the triceps with every step. A common beginner mistake involves holding poles upright; instead, they should remain at roughly a 45-degree angle to push the ground away. Walkers should look ahead, strike the ground with the heel first, and maintain a slight forward lean from the ankles similar to cross-country skiing. This activates the glutes, engages the core and arms, and lightens the load on the knees and hips. When purchasing equipment, Atkins favors Leki poles, while brands like Silva, Exel, and Gabel offer options starting around £50, with an £80 to £90 price point providing an optimal balance of quality and value. Atkins recommends selecting strong, lightweight poles with a higher carbon content and visiting a retailer to ensure proper sizing based on individual height and bodily proportions.
A Sample Beginner Session and Group Instruction
New participants can build confidence and rhythm through a structured introductory session designed by outdoor equipment specialist Neil Yoxall. Yoxall suggests starting with a five-minute warm-up walk at a relaxed pace without focusing on speed. Walkers should then spend 15 to 20 minutes Nordic walking at a comfortable pace, focusing entirely on rhythm and technique. Every five minutes, participants should spend 30 seconds exaggerating the push through the poles to heighten upper-body engagement. The session concludes with a five-minute cool-down walk and gentle mobility stretches utilizing the poles. Yoxall emphasizes that building confidence in the movement matters more initially than chasing distance or intensity. To refine technique further, Atkins recommends joining instructor-led sessions, noting that the British Nordic Walking interactive map helps users locate nearby INWA-certified groups offering taster sessions.
Pro Tip: Additional Pole Exercises for Strength
According to Atkins and Yoxall, walking poles double as fitness tools for strength and mobility. Before or after a walk, utilize poles for torso rotations, chest-opening stretches, shoulder mobility drills, supported squats, lunges, and calf stretches. Atkins also recommends “crackers”—holding a pole out in front with arms parallel and hands shoulder-width apart, then trying to pull the pole apart for five to 20 seconds to strengthen the upper body.
Frequently Asked Questions
Is Nordic walking suitable for all age groups?
Yes. According to Katie Atkins, Nordic walking is suitable for everyone from Olympic athletes seeking performance improvements to individuals over 60 or those rehabilitating injuries, allowing people to build physical literacy from childhood into old age.
Can Nordic walking help protect my joints?
Yes. Proper use of poles lightens the load on the knees, hips, and ankles. Atkins notes that pushing through the poles lowers impact compared to running and protects joints from excessive wear.
Do I need special poles, or can I use regular hiking poles?
You need poles built specifically for Nordic walking. According to Atkins, they must feature a strap attached to the handle to allow the proper push-and-release technique.
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