Nordic Walking is a method of walking using specialist poles, which are designed to take the pressure off your joints ensuring that you get an all-over body workout, with less effort and strain. It was originally a summer training method for cross-country skiers, says Francis Mitchell, founder and MD of Nordic Walking UK. Whereas traditional walking focuses on the legs, Nordic Walking gives your upper body a workout, too. It doesn’t feel like exercise as the effort you are expending is being distributed throughout the whole body. It can also make walking easier for those doing physiotherapy, as the poles provide support.
The Health Benefits of Nordic Walking
- It works the upper and lower body at the same time, strengthening the back, legs and arms.
- It reduces neck and shoulder tension.
- It is very social and suitable for all levels of fitness. Once you have learned the basics you can do it alone or join a class.
- Studies show it works the heart, lungs and body harder yet it feels easier and less tiring than regular walking.
- it burns 20 per cent more calories than regular walking at the same speed as you are using your legs, arms, shoulders, chest and back muscles.
- It works your heart yet you feel more relaxed so it’s a more intense workout for less perceived effort. Studies of high intensity Nordic Walking showed heart levels reaching 75% of its maximum rate while participants were walking. If you want to increase the workout you can also try running with the poles.
How to Do Nordic Walking
Contact Nordic Walking UK to find an instructor, class or pole stockist near you. Once you are familiar with the poles and straps try the following technique, as suggested by Nordic Walking UK: -
Warm up slowly and maintain your usual method and rhythm of walking. You don’t need to change the way you walk – Nordic Walking slightly exaggerates your movements. Lean forwards slightly, keeping the poles and your hands close to your body. Match the movement of your right foot with your left hand and the same for the other side of the body so you get into a steady rhythm. Thrust the pole from behind your pelvis and try to keep it inline with your body rather than in front of you. Open your palms and push into the strap to get a better stretch when you walk.
Choosing The Right Walking Pole
You need to choose the correct length pole for your height. To work this out multiply your height in centimetres by 0.68 and round it up to the nearest 5cm (the poles increase by 5cm each size). Ask in store for further information and sizing guidance.
Nordic Walking is an intensive workout that has many health benefits. It is also sociable and great fun. Once you get the hang of the poles you will find them invaluable on cross country walks. They are also a great talking point!
References
Nordic Walking UK - information on walking, equipment and local trainers.
Medicine & Science in Sports & Exercise, 33 (5) S496. May 2001.
Research Quarterly for Exercise and Sport 73, (3), 296-300, Sept 2002.
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