Nordic walking

Nordic Walking is an enhancement of ordinary walking – it makes something we can all do… twice as effective! Nordic Walking uses poles to in order to add two major benefits to walking

• The use of poles means the upper body muscles are used as well as the legs
• The poles help to propel the walker along – this means he/she works harder than usual yet the support given by the poles makes it feel easier!

Nordic Walking is a specific fitness technique and is not to be confused with trekking, hill walking or trail running as the poles are not planted in front of the walker/runner but in a specific way that increases the use of the upper body. It can be done by anybody, anywhere and does not require expensive equipment or clothing.

Nordic Walking was developed by the Scandinavians as a summer fitness regime for their cross country skiing competitions. Walking well using the poles uses 90% of the body muscles and reduces load on hips, knees and ankles.  There is an increase in energy consumption (calories) by 40% and the heart rate also increases. Unlike ordinary walking, using the poles engages muscles in the chest, arm, abdominals, buttocks and legs all at the same time. It is a full body work out in 30 minutes.

The Equipment

The poles have a fitted handle and strap. You use the strap to allow you to completely release your hand from the grip when the pole is behind you then re-grip the handle to lift the pole forward to the ‘plant position’. So each step has a grip / release of the hand and forearm muscles.

The pole length is important – not too long and not too short. The instructor will advise on this correct measurement.  Collapsible poles are also available which is good for packing when travelling. It is easy to adjust them to the correct height using the markings on the poles.

There is a slanted rubber foot or paw. The paw can be removed and there is a spike underneath. Walking with the spike is for grassy or sandy surfaces. Walking with the rubber paw is for concrete or hard surfaces.

 The method

Good instruction is necessary, for doing the warm up and cool down exercises correctly. You use the poles to help balance as you work shoulder and upper body muscles, for stretching your spinal and leg muscles and for mobilizing your hip joint.

The walking technique takes quite a bit of practice and instruction. There is little point of walking with the Nordic poles if you are not doing it correctly.

You should not have the hands in front pumping up and down like milking a cow! The hands are always kept low around hip level as you swing one arm forward with extended elbow to plant the pole level with the opposite foot. The bottom of the pole stays behind you as you plant and push through propelling yourself along right left/ right left – opposite arm swinging forward to foot. A good instructor is essential when beginning to use the poles.  Learning good Nordic walking technique maximises the use of the poles and increases your fitness and enjoyment of walking.