The lowdown on Nordic walking (2024)

If you have a health condition, always consult your doctor before starting an exercise programme.

When it comes to exercise, there are so many forms it's hard to keep up!

Here, we discover how Nordic walking can make it easier to work your whole body and burn more calories, including the physical benefits of this workout.

What is Nordic walking?

Walking, enhanced by using poles to transform it into a full-body workout. The poles are employed with a technique like that of cross-country skiing and help to push you forwards. Suitable for all ages and fitness levels, Nordic walking can be done anywhere, from your local park to up and down hills and mountains.

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What are the benefits of Nordic walking?

There are lots and because you can vary the intensity, it’s an ideal sport for those who are new to exercise and those who are already fit. Using the poles reduces the impact on your joints, so it can be ideal if you have mobility issues. It has all the benefits of walking (improved cardiovascular fitness; stronger, more toned legs and bottom), but with the added bonus of working your core and upper body.

A US study showed that it can burn about 20% more calories than regular walking because you’re using more muscle mass. You’ll also find that you can walk further and faster but without feeling that you’re working much harder than a regular walk.

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Lisa Lloyd Flach, a British Sign-Language interpreter from Bristol, took up Nordic walking after a recommendation from a friend.

"I was sceptical because I did no regular exercise and had never enjoyed anything I’d tried previously – I’d been to classes like Zumba and step aerobics, but I disliked getting hot and sweaty whilst not being able to converse with others," she said.

Lisa continued: "I attended a course run by the club Bristol Nordic Walking and was immediately hooked. You really feel like you’re exercising because it uses your whole body, but you don’t pour with sweat and you get to chat and be out in nature!"

She added: "I did it to increase my energy levels, especially in winter, and it’s worked. But I have also lost several pounds and my body shape has changed – I’m stronger and more toned. My cardio fitness and stamina has got so much better too.

"Rain or shine, I go out twice a week on group walks, covering about three miles each time, and I’ve also been on Nordic walking holidays to Spain, Dartmoor and the Cotswolds. We walked 18 miles on our first day in the Cotswolds – such a transformation for someone like me! It’s a firm part of my life now and always will be."

How do you start Nordic walking?

To start out, it’s strongly recommended that you attend a beginners’ course when they are running again, so that an instructor can teach you the basics. They won’t take long to learn but will equip you with the correct posture and technique to get the most out of Nordic walking. You can then carry on walking with a group to meet new people, or strike out on your own.

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The basic premise with the poles is that you’re planting them in the ground and pushing them backwards, which helps to propel you forwards. As you walk, you plant the poles into the ground at about a 45-degree angle behind your body, pushing down through the wrist strap towards the tip of the pole.

The left pole hits the ground at the same time as your right foot and vice versa. You’ll learn to grip the pole as it swings forwards and release as it swings backwards – the poles have wrist straps to help you keep hold of them.

As for stride, your heel should meet the ground first, then roll over the midfoot and spring off your toes. Imagine squashing a lemon under your foot as you roll through the stride.

What do you need for Nordic walking?

When it comes to getting ready for your first Nordic walk, there are a few pieces of equipment you'll need to make the most of your experience.

Nordic Walking Poles

Fixed length poles (as opposed to adjustable) are preferable as they’re lighter and vibrate less. The higher the carbon content, the lighter and stronger the pole. At least 50% carbon is a good guideline. To get the right length, multiply your height in centimetres by 0.68 and round down to the nearest 5cm (for example, if you come up with 113cm, your poles should be 110cm).

Walking Shoes

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BUY NOW Salomon Ultra 3 Gore-Tex Women's Walking Shoes, £74.99

Shoes should be waterproof (look for Gore-Tex) and supportive, and the soles you should be flexible with good grip. Shoes are preferable to boots for most people as they allow the ankle to flex.

Waterproof Jacket

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BUY NOW OEX Women’s Fortitude Waterproof Jacket, £80

Wearing layers is essential so that you can peel them off as you warm up. A thin, breathable waterproof jacket is perfect for keeping dry if it rains, but packing away into a small rucksack when it’s not needed.

Baselayer

Odlo Long-Sleeve Baselayer, £80

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A cosy layer next to your skin made from breathable fabric that wicks moisture away from your body will keep you both warm and dry.

Trousers or Leggings

ASICS Leggings, £50

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Comfortable, flexible, breathable bottoms allow freedom of movement, wick moisture away from your body and dry quickly if you get wet.

For more information and to find a course near you, visit britishnordicwalking.org.uk.

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The lowdown on Nordic walking (2024)

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