The Benefits of Nordic Walking and How to Get Started
Walking is already one of the easiest ways to get moving. But, what if adding two poles could make your usual stroll an even better workout?
That's the idea behind Nordic walking, an exercise that's popular in Europe and gaining attention for its health benefits. While the poles might make you look like you're heading off on a mountain expedition, you don't need a hiking trail to enjoy the exercise. Here's what makes this unique walking technique worth a try.
What Is Nordic Walking?
Nordic walking involves walking with specially designed poles that help propel your body forward.
Unlike ordinary walking, which primarily works the lower body, Nordic walking makes you push against the ground with your arms as you move. That extra movement engages muscles in your shoulders, arms, and core, turning a familiar activity into a full-body workout.
The technique originated as an off-season training method for cross-country skiers, but it's now enjoyed by people of all different ages and fitness levels.
Why Walking With Poles Gives You More Exercise
One of the biggest Nordic walking benefits is that it recruits more muscles without asking you to start running.
Research suggests that using poles can increase oxygen consumption and energy expenditure, compared to ordinary walking. A systematic review published in the American Journal of Preventive Medicine also highlighted the benefits of Nordic walking with regard to cardiovascular fitness and exercise capacity.
More recently, a 2026 study of 32 adults, aged 65 to 80, found that Nordic walking produced better improvements in terms of strength, aerobic capacity, and quality of life, when compared to traditional walking. The findings are encouraging, although the study was limited.
And, because the poles help distribute some of the work through the upper body, Nordic walking may appeal to anyone looking for a lower-impact alternative to running.
How to Start Nordic Walking
The good news is that you don't need a gym membership or complicated equipment.
If you're wondering how to start Nordic walking, begin with a comfortable walking route and a pair of poles designed for the activity. Here's the basic technique:
Stand Tall: Keep your shoulders relaxed and look ahead rather than down at your feet.
Swing Your Arms Naturally: Move your opposite arm and leg forward together, just as you would during an ordinary walk.
Angle the Poles Backward: Plant each pole at an angle behind your leading foot rather than straight down in front of you.
Push As You Walk: Use the poles to help propel yourself forward, allowing your arms to extend behind you.
Start Slowly: Focus on developing a comfortable rhythm before increasing your speed or distance.
It may take a few walks before the movement becomes natural. A beginner class can also help you learn the technique correctly.
Do You Need Special Walking Poles?
Yes, ideally. Nordic walking poles are different from ordinary trekking poles. They typically feature special hand straps that allow you to release and regain your grip as your arms swing backward and forward. That movement is important because it’ll help you push through the poles, rather than simply use them for balance.
Adjustable poles are also helpful for beginners, especially when you’re trying to find the right length. If you're curious, but not ready to purchase any equipment, look for a local Nordic walking group that offers introductory sessions.
Give Your Next Walk a Little Extra Work
Nordic walking doesn't require a major fitness overhaul. You can begin with short sessions on level ground and gradually build up as your coordination and stamina improve.
The technique may take a little practice, but, once you find your rhythm, it's an easy way to add more of an upper-body workout to your regular walks.
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