As residents look for new ways to stay active and enjoy the outdoors, Nordic walking is emerging as an increasingly popular exercise option. Far more than just walking with poles, this activity transforms a simple stroll into a full-body workout, engaging muscles often neglected in traditional walking.
Originating in Finland as a summer training method for cross-country skiers, Nordic walking utilizes specially designed poles to propel the walker forward. This technique engages the upper body, core, and lower body simultaneously, offering a more comprehensive workout compared to regular walking. Estimates suggest that Nordic walking can burn 20-46% more calories than walking without poles, while also reducing impact on joints.
What is Nordic Walking?
At its core, Nordic walking involves using poles in a rhythm coordinated with your natural walking stride. As your right foot steps forward, the left pole swings forward, and vice versa. The key is to plant the pole firmly behind you and push off, engaging your triceps, back, chest, and shoulder muscles. This active engagement of the upper body helps to activate about 90% of the body’s muscles, including those in the core and glutes, leading to improved posture, balance, and endurance.
Benefits Beyond Burning Calories:
Beyond increased calorie expenditure, Nordic walking offers a range of health benefits:
- Full-Body Engagement: Works arms, shoulders, chest, back, core, and legs.
- Reduced Joint Impact: The poles help distribute weight, lessening strain on hips, knees, and ankles.
- Improved Posture and Balance: Engaging the core and upper body naturally encourages an upright stance.
- Enhanced Cardiovascular Health: The added muscle engagement elevates heart rate more efficiently.
- Outdoor Enjoyment: Provides a low-impact way to enjoy parks, trails, and neighborhoods.
- Accessible to All: Suitable for a wide range of ages and fitness levels, from beginners to seasoned athletes.
Incorporating Nordic Walking into Your Routine:
Adding Nordic walking to your exercise regimen is relatively straightforward:
- Get the Right Equipment: Invest in proper Nordic walking poles, which are different from hiking or trekking poles. They typically have a specialized grip and a strap designed to transfer power from your hands. Poles come in fixed lengths or adjustable versions. You can buy them for less than $30 at Wal Mart.
- Learn the Technique: While it looks simple, proper technique is crucial to reap the full benefits and avoid injury. Many fitness centers, community groups, or online resources offer introductory lessons. The basic principle is a natural arm swing, planting the pole at a slight angle behind your body, and pushing off.
- Start Gradually: Begin with shorter walks to get comfortable with the rhythm and coordination. Focus on the technique before increasing duration or intensity.
- Vary Your Terrain: Nordic walking can be done on various surfaces, including paved paths, grass, and light trails, adding variety to your routine.
Embrace this unique and effective form of exercise to boost your fitness and enhance your outdoor experience this summer.
