Walking the Nordic Way

Walking the Nordic way, also known as Nordic walking, is a form of fitness walking that originated in Finland in the 1930s. It involves using specially designed poles to engage the upper body and provide a full-body workout while walking. Nordic walking is suitable for people of all ages and fitness levels, and it offers a range of physical and mental health benefits.

Here are some of the benefits of Nordic walking:

Provides a full-body workout

Nordic walking involves using the poles to push off the ground and propel the body forward. This engages the muscles in the upper body, including the chest, back, arms, and shoulders, as well as the muscles in the lower body, such as the hips, thighs, and calves. By engaging more muscles than regular walking, Nordic walking can burn up to 46% more calories than walking without poles.

Reduces impact on the joints

The use of poles in Nordic walking helps to reduce the impact on the joints, especially the knees and hips. This makes it a low-impact exercise that is suitable for people with joint pain or arthritis.

Improves cardiovascular health

Nordic walking is an excellent cardiovascular exercise that can help to improve heart and lung function. The use of poles adds an element of resistance training, which increases the heart rate and oxygen consumption, leading to improved cardiovascular fitness.

Enhances balance and coordination

Nordic walking requires a coordinated movement of the arms and legs, which helps to improve balance and coordination. This can be particularly beneficial for older adults who may be at risk of falls.

Reduces stress and improves mood

Like all forms of exercise, Nordic walking can help to reduce stress and improve mood. The rhythmic movement of walking and the fresh air can have a calming effect on the mind, while the release of endorphins can produce feelings of happiness and well-being.

Increases bone density

Nordic walking is a weight-bearing exercise that can help to increase bone density and reduce the risk of osteoporosis.

Provides a social outlet

Nordic walking can be a social activity, providing an opportunity to meet new people and make friends. Many Nordic walking groups organize regular walks, and some even offer training and certification programs.

Here are some tips for getting started with Nordic walking:

Choose the right poles

Nordic walking poles are specially designed to provide maximum benefit. They should be adjustable to your height, lightweight, and have a comfortable grip. Some poles come with a shock-absorbing feature to reduce the impact on the joints.

Wear appropriate clothing and footwear

Wear comfortable, breathable clothing that allows for a full range of motion. Nordic walking shoes should be lightweight and flexible, with good support and traction.

Start slowly

If you're new to Nordic walking, start slowly and gradually increasing the intensity and duration of your walks. Begin with a warm-up of 5-10 minutes of regular walking before starting with the poles.

Use proper technique

To get the most benefit from Nordic walking, it's essential to use the correct technique. The poles should be held at an angle behind the body, with the arms bent at a 90-degree angle. The poles should be planted firmly on the ground and pushed back, propelling the body forward.

In conclusion, Nordic walking is an excellent form of exercise that provides a full-body workout, reduces the impact on the joints, and offers a range of physical and mental health benefits. With the right equipment and technique, it can be a fun and effective way to stay fit and active.