Date of the last update: 25.05.2025
Nordic Walking is a form of physical activity which has become increasingly popular among physically active people in recent years. Fans of this discipline can be found in almost every park and forest, which means that for many people this sport has become an alternative to walking.
Nordic Walking originated in Finland, and its secret is that a correctly performed walk with poles engages as many as 90% of all the muscles. What is more, it can be practised by almost anyone. Therefore, we encourage you to read the article on the subject!
Table of contents:
- What are the benefits of Nordic Walking?
- What is Nordic Walking good for?
- How long does it take to see the effects of Nordic Walking?
- For whom?
- How do I get started with Nordic Walking? – correct technique
- Summary
You can read this article in 4 minutes.
What are the benefits of Nordic Walking?
It is worth knowing that during an ordinary walk, we engage mainly the lower body parts, i.e. approximately 40% of our muscle mass. However, during Nordic Walking, if the correct technique is maintained, we also involve the upper parts of the body. This gives us up to 90% of the muscles involved! As a result, we strengthen many muscles at the same time, burn more calories and our silhouette improves.
What is Nordic Walking good for?
Nordic Walking is good for improving physical fitness and endurance. That is why it is worth knowing what effects can be obtained after regular practice of this physical activity:
Improving physical fitness
Nordic Walking engages many muscle groups and therefore helps to improve physical fitness. Regular practice of this sport leads to an increase in endurance, strength and improved overall fitness. Which is beneficial for people of all ages.
Stress reduction and improved wellbeing
Physical activity, including Nordic Walking, has a beneficial effect on mental health. Walking with poles definitely helps to reduce stress, improve mood and increase happiness. All thanks to the happiness hormones – endorphins – released during walking.
Aiding weight loss
Nordic Walking can be an effective form of aerobic exercise, which translates into burning calories and reducing body fat. Regular practice of this sport supports weight loss and the maintenance of a healthy body.
Strengthening of the back and spine muscles
With the right technique, Nordic Walking engages the muscles of the back and shoulders which has a positive effect on the spine and correct posture of the entire body.
Ease and accessibility
Nordic Walking is an activity that is easy to do and accessible to people of all ages and fitness levels. It does not require specialized equipment or a large financial investment, which makes it attractive to many people.
How long does it take to see the effects of Nordic Walking?
People who have decided to take up this form of activity say that it takes about 30 minutes of regular training over 2 to 4 weeks to enjoy the first effects. During this time, participants usually feel an improvement in their physical condition and increase in endurance. It is also important to notice a reduction in muscle tension and an improvement in flexibility. After a few weeks of regular training, you will also notice a reduction in body fat and an improvement in your figure. Which also has a positive effect on mood.
For whom?
Nordic Walking is an excellent form of activity for people of all ages and physical conditions. It is particularly recommended for seniors as the gentle nature of this activity minimizes the risk of injury while maintaining or improving physical fitness.
People with cardiovascular problems can also benefit from Nordic Walking, as moderate aerobic exercise has a beneficial effect on the heart and circulatory system. Let us not forget obese people, for whom this form of activity is salutary. As it enables calories to be burned with relatively little stress on the joints, promoting weight loss and improving overall health.
How do I get started with Nordic Walking? – correct technique
Nordic Walking does not require much preparation and commitment. However, in order to practice it safely and with health benefits, it is worth paying attention to the following aspects:
- Sticks – first of all, we need to get the poles. Attention should be paid to their length, which should be adapted to the height of the user and the type of terrain on which they will be used. In addition, they should have ergonomic handles that provide a comfortable grip and reduce the stress on the hand joints. It is also important that the poles have shock absorbers or rubber pads on the ends to absorb shocks and provide a better grip on the ground.
- Clothing – when practicing Nordic Walking, professional sports clothing is not required. It is important to wear comfortable and breathable clothes that allow you to move freely. In addition, it is advisable to wear comfortable sports shoes with a stable sole, which will provide adequate support for the feet and cushioning while walking.
Nordic Walking technique requires attention to several key elements. Maintaining loose joints, a straight silhouette and correct spinal posture is fundamental. Another important aspect is synchronizing the movement of the poles with the steps, which may require some practice and patience. At first, newcomers may feel some discomfort, but regular training under the guidance of an instructor will help to achieve fluidity and comfort in performing this form of activity.
Summary
In conclusion, Nordic Walking is an excellent form of physical activity to introduce into your activity. It is a great alternative to walking. Regular practice of this discipline engages as much as 90% of the muscles and brings about an improvement in physical condition, endurance and general fitness of the body. By improving the efficiency of the respiratory and circulatory systems, it helps maintain heart health. In addition, Nordic Walking is a gentle exercise that can be done safely by people of all ages and fitness levels. The key to getting started successfully is learning the correct technique and training regularly, preferably under the guidance of an instructor.
