Nordic walking: what does this fashionable form of exercise involve?

You must have seen it. On the beach, in the mountains or even in the city. People of all ages walking at a good pace, using special poles, and maintaining a posture that exudes vitality. It is not a simple stroll or conventional walking: it is Nordic walking, a discipline which originated in Finland in 1930 as a summer exercise for skiers and which has become the perfect sport for those who want to stay healthy without too much impact on their joints. 

What is Nordic walking and why is it fashionable?

To understand what Nordic walking is, we need to look beyond the simple action of walking with poles. It is a physical activity consisting of adding the use of poles specially designed for the action of walking. But look: they are not dragging them, they are using them to push them forwards.

Its success is not down to chance. In a society seeking to reconnect with nature and escape from a sedentary office lifestyle, this discipline offers a very low barrier to entry (you only need comfortable shoes and poles) and immediate reward. Unlike running, which can be aggressive on the knees, Nordic walking distributes stress, making it ideal for any age group.

Benefits of Nordic walking for health and weight loss

It is an exercise in which you use 90% of the muscles in your body while being able to hold a conversation. Not too bad, right? That is, among other things, the magic of this sport. In addition, the benefits of Nordic walking are widely documented for the medical community: 

• By involving the upper body (arms, shoulders and back), energy expenditure increases by between 20% and 45% compared to walking at the same speed without poles. 
• It improves the cardiovascular capacity and oxygenation of the whole body.
• Improved posture. It helps correct the position of the spine and strengthens the core (the abdominal and lumbar area), which is vital for those who spend hours in front of a screen.
• Low impact. The use of poles discharges up to 30% of the weight from the lower joints, protecting the knees and ankles.

Due to all of the above, it is an excellent exercise option for preventing osteoporosis, since the controlled vibrations of the pole when it comes into contact with the ground help strengthen bone density. 

How to start Nordic walking: A guide for beginners

Do not try with the hiking poles you have in storage; they are not the same. To start off on the right foot, consider these three essentials:

1. The right equipment. Nordic walking poles are lighter and have a strap that allows you to release the pole and recover it without it falling.
2. Flexible footwear. You need shoes that allow good flex of the foot, preferably trail or walking shoes.
3. Hydration and nutrition. As with any aerobic activity, don’t forget your bottle and perhaps a handful of nuts or a piece of fruit to help with energy.

Nordic walking technique: Tips to improve from day one

This is where the secret of success lies. The Nordic walking technique is not 100% intuitive, but once it “clicks” in your head, it’s addictive. The most recognised method is the ALPHA 247 technique, which is summarised in four key points:

• A. Walk upright. Keep your spine straight but without tension. Imagine that an invisible thread is pulling your crown towards the sky.
• L. Extend your arms. The movement of the arms should come from the shoulder, like a pendulum, avoiding bending the elbow too much.
• F. Form an angle. The pole should always be at an angle of about 60 degrees to the ground.
• A. Adapt your stride. The length of your stride should be in line with the breadth of movement of your arms.

A tip for beginners: Try to walk by dragging the sticks by the straps without grabbing them. You will see how, naturally, your arms begin to swing alternately to your legs. That is the base rhythm.

As you can see, Nordic walking is much more than “walking in style”. Look at the routes around you and give it a try. Your joints will thank you; your heart will be happy and, who knows, it may become your favourite sport!