What Happens to Your Body When You Nordic Walk Regularly

Nordic walking is a growing fitness trend that offers many potential health benefits. According to the Harvard Medical School, this unique form of exercise burns more calories and engages more muscles than traditional walking. But before you dive into Nordic walking, you may have some questions, like what exactly is it? How can it benefit your health? Are there potential risks to consider? In this article, we’ll answer these questions and more. Regardless of where you’re at on your fitness journey, keep reading to learn how Nordic walking can transform your health.

What Is Nordic Walking?

Nordic walking originated in Finland as a summer training method for cross-country skiers. It combines regular walking with the use of specially designed poles. Unlike traditional walking, Nordic walking engages your upper body by incorporating the arms and shoulders into the exercise, which research suggests can help improve cardiovascular fitness and muscle strength.

If you’re ready to begin Nordic walking, you’ll need a pair of adjustable Nordic walking poles designed to provide stability and support. Start by standing upright with the poles at your sides, then engage your core and push off with the poles as you walk. Maintain a natural stride and allow the poles to help propel you forward while keeping your movements fluid and constant.

Health Benefits of Nordic Walking

It Can Improve Cardiovascular Health

A recent study published in Scientific Reports found that participants with heart disease who engaged in Nordic walking improved cardiovascular health compared to those who walked without poles. These findings indicate that Nordic walking can help reduce heart disease risk and improve cardiovascular fitness.

“Nordic walking is a low-impact form of cardio that is easy on joints but still provides a fantastic workout for your heart and lungs,” explains Rachel MacPherson, CPT, an ACE-certified personal trainer with Garage Gym Reviews. “Nordic walking has been shown to improve resting heart rate, blood pressure, fitness levels, oxygen consumption and overall quality of life in people with various health conditions.”

It May Increase Muscular Strength

Since Nordic walking requires poles during your walk, it engages your upper body muscles, including the arms, shoulders and back, and can help reduce lower back pain. “Strengthening your back and upper body with Nordic walking has been shown to reduce back pain, which is excellent news for people who might be wary of exercising with back pain,” says MacPherson. “Nordic walking also helps increase lower body and grip strength, which is important for healthy and independent aging.”

It Can Support Weight Loss

According to a 2013 review published in The American Journal of Preventive Medicine, you can burn up to 22% more calories in Nordic walking than brisk walking. “Since you’re using more muscles and carrying additional weight from the poles, you will burn more calories during your walks,” MacPherson explains. “Burning more calories can help with energy balance, which leads to healthy weight maintenance or loss. Being at a healthy weight can help ward off several chronic diseases and conditions, extend your life span, and prevent joint and back pain.”

It Can Support Joint Health

Nordic walking is a low-impact exercise that’s gentle on the joints while providing a solid workout. “Adding Nordic poles to your walks improves flexibility, mobility and balance, creating better movement in the ankle, hip and shoulder joints, even when not walking with the poles. Using Nordic poles can help you move better during other activities, meaning less muscular dysfunction and pain,” says MacPherson.

It May Help You Sleep Better

While regular walking can boost sleep quality, research suggests that Nordic walking may yield even better results. MacPherson says, “Nordic walking also helps reduce anxiety and stress, which is an important factor when it comes to enjoying your life and staying healthy long term.”

Potential Risks of Nordic Walking

While Nordic walking is generally safe, it comes with some potential risks. “If you don’t use correct form, you could run into issues with pain or strain on your elbows, shoulders or wrists,” says MacPherson. “It’s also risky to have your hands tied up in the poles if you have trouble with balance, so stay on smooth walking surfaces and avoid trails with roots or loose rocks. If you fall, you might not be able to get your hands free in time to brace yourself.”

Who Should Avoid Nordic Walking?

Those with certain conditions, such as severe osteoarthritis, recent surgery or acute joint injuries, should exercise caution when Nordic walking or avoid it altogether. If you’re unsure about your physical capabilities or have underlying health issues, speak with your doctor or a physical therapist before Nordic walking.

Other Tips for Staying Active

• Incorporate Variety: Mix Nordic walking with other low-impact cardio exercises like swimming or cycling to help keep your routine fun and interesting.
• Join a Fitness Group: Joining a Nordic walking group can increase your motivation and help keep you on track toward your health and fitness goals.
• Stay Hydrated: Always drink water before, during and after your walks to maintain hydration. Consuming electrolyte drinks before and during longer bouts of activity is also wise to help replenish the electrolytes your body loses through sweat.

The Bottom Line

Nordic walking is a low-impact exercise with many health benefits, including better cardiovascular fitness, increased muscular strength, weight loss, improved joint health and enhanced sleep quality. However, if you have severe osteoarthritis, joint injuries or other underlying health conditions, avoid engaging in activities like Nordic walking or consult with your health care provider before doing so. Incorporating Nordic walking into your weekly fitness routine can help improve your overall health from the inside out.