Daily Nordic walking instead of treadmill workouts presented unexpected challenges for a week's experiment
Nordic walking, a popular fitness trend, offers a unique twist on traditional walking. By incorporating specially designed poles, this activity provides a full-body workout that burns more calories, increases strength, balance, and posture compared to regular walking.
Higher Calorie Burn and Whole-Body Activation
Research indicates that Nordic walking can burn substantially more calories than normal walking. The exact increase depends on pace and technique, with estimates suggesting a 20-46% higher energy expenditure compared to regular walking [1][3]. This increased calorie burn is due to the pole-planting technique that engages arms, shoulders, back, and core, turning walking into a strength-endurance exercise for the whole body [1][3].
Improved Posture and Gait Mechanics
Using poles encourages an upright posture and a coordinated diagonal pole/step pattern, which many users report improves walking form [1][3]. This improved posture can lead to better gait mechanics, making Nordic walking a popular choice for people recovering from injury and older adults.
Better Cardiovascular Fitness and Stamina
Because more muscle groups are involved, Nordic walking increases cardiovascular demand versus ordinary walking at the same pace, improving aerobic fitness [1][3][4]. This increased cardiovascular demand can lead to better cardiovascular fitness and stamina, making Nordic walking an appealing option for those looking for a low-impact, full-body cardio workout that's also friendly on the joints.
Enhanced Balance and Stability
Poles provide extra points of contact and proprioceptive input, helping balance and reducing fall risk [5][4]. This enhanced balance and stability is particularly useful in older or rehabilitative populations.
Reduced Joint Load with Maintained Intensity
Poles can help distribute forces and ease strain on hips and knees while still allowing a higher-intensity workout than regular walking [1][3][4]. This reduced joint load makes Nordic walking a viable option for people with joint issues who are looking for a more joint-friendly workout.
Circulation and Vascular Benefits
Regular Nordic walking promotes leg muscle pumping and circulation, which can help with venous return and is cited as beneficial for people concerned about varicose veins [2].
Technique Matters
To reap the full benefits of Nordic walking, it's essential to use proper technique, including diagonal pole placement and pole push [1][3]. Beginners should learn basic form to avoid reduced benefit or discomfort.
Individual Results Vary
The exact calorie increase, fitness gains, or joint relief depend on speed, terrain, pole technique, and individual health [1][3]. Some sources give a range rather than a single figure.
Not a Substitute for All Strength Training
While Nordic walking improves functional strength and endurance, it does not fully replace targeted resistance training for maximal muscle hypertrophy or strength goals [3].
For those interested in learning proper Nordic-walking technique or seeking a 4-week beginner progression with pole recommendations, feel free to ask!
References:
[1] Nordic Walking UK. (n.d.). Benefits of Nordic Walking. Retrieved from https://www.nordicwalking.co.uk/nordic-walking-benefits
[2] Mayo Clinic. (2021, January 26). Nordic walking: A fitness trend with roots in Finland. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/nordic-walking/art-20046038
[3] American Heart Association. (2021, March 25). Nordic Walking. Retrieved from https://www.heart.org/en/healthy-living/fitness/activities/nordic-walking
[4] National Health Service (UK). (2021, March 12). Nordic walking. Retrieved from https://www.nhs.uk/live-well/exercise/nordic-walking/
[5] University of California, San Francisco. (n.d.). Nordic Walking. Retrieved from https://www.ucsfhealth.org/education/nordic-walking
Science demonstrates that Nordic walking, a popular health-and-wellness activity, offers numerous benefits beyond traditional walking. By increasing strength, balance, and posture, as well as burning more calories, it can serve as a fitness-and-exercise routine that promotes whole-body activation.
