Bring a Nordic Feel to Your Walking Workout

Written by Libby Norris

Nordic walking, or walking with ski-type poles, is a rapidly-growing fitness trend. This healthy, outdoor activity allows participants to burn more calories than regular walking without adding the extra stress on the body that may result from running.

Nordic walking originated in the early part of the 20th century when cross-country skiers started to use their poles to continue sport-specific training during snow-free months. Although this off-season training proved valuable, it didn't fully simulate the upper body demands since the pointed tip of the pole didn't plant securely on hard surfaces.

It was actually the addition of a small rubber end on the pole that helped to improve results for athletes and move Nordic walking in to the mainstream as a fitness walking option. Although it didn't dramatically alter the look of the pole, the rubber tip significantly improved the function.

Rubber on the end of the pole allows the walker to firmly plant on an asphalt or hard surface and use the upper body and core muscles to pull through the movement like you would cross-country skiing in snow. This increases safety, the sport value and the number of calories burned!

Although Nordic walking is widely used by athletes and can be very intense, it is one of those rare and wonderful activities that provide opportunities and benefits to a broad range of people.

Poles provide added stability and confidence. This makes Nordic walking ideal for someone just starting to workout or someone who perhaps has issues with balance.

Nordic walking promotes good posture! Stress and posture related issues are on the rise resulting from increased time on computers, awkward lifting, moving and other stressful things we do in work and life.₁ Walking with poles emphasizes and strengthens a tall and upright posture position which is beneficial for absolutely everyone.

Nordic walking is easy on the knees. Because you plant and use the poles for stability and leverage, it is possible to walk faster with reduced vertical ground reaction forces and vertical knee joint reaction - which is a technical way of saying you can work harder without having to pound the pavement!

Nordic walking increases caloric expenditure. True. Caloric expenditure and the cardiovascular benefits of Nordic walking have been widely studied. The Cooper Institute of Dallas, renowned for its research on cardiovascular exercise, conducted a study that showed caloric expenditure increased from 20-46% when Nordic walking was compared with regular walking.₂ You can burn more calories because you use more upper body movement and muscles.

Nordic walking can be a great addition to a fitness program regardless of your age, experience or fitness level. It's also an activity that can grow with you. As you increase your comfort, strength and endurance, you can increase the intensity of your program.

Poles for Nordic walking are now available in many fitness and outdoor sporting goods stores. There are also associations all over the world that provide information, training and equipment. In Canada, there are now a number of instructor certifications and classes available that can help you get started. You may also see it under a variety of names including "Trekking", "Urban Poling" or "Striding". Whatever you call it, adding poles to your walk can help you to increase your efficiency and your results during any season.

1. Repetitive Strain Injury Statistics; Stats Canada, 2001 - (From Statistics Canada: In 2000/01, 10% of Canadians aged 20 or older, an estimated 2.3 million, reported having had a repetitive strain injury (RSI) in the past 12 months. Work-related activities were most often the cause. People with RSIs had more contact with health care professionals and higher levels of chronic pain and psychological distress than did those without an RSI. (Stats Can Publications)

2. Cooper Institute research, Research Quarterly for Exercise and Sports 2002 publication