Recent observations show an increase in people using walking poles during casual strolls, indicating growing interest in a Nordic-origin exercise that’s becoming a staple of wellness routines: Nordic walking.
Initially developed as off-season training for cross-country skiers, Nordic walking involves using specially designed poles while walking. Unlike steep‑terrain trekking poles, these poles are intended to press into the ground with each step, engaging the upper body, legs, and core.
According to Nicoline Roth, CEO and founder of NRTHRN Strong, what began as a training regimen for elite athletes has evolved into one of the most accessible forms of exercise in Nordic nations, offering a low‑impact, easy‑to‑perform activity suitable for virtually any age and fitness level. She notes that it exemplifies how movement can be both highly effective and sustainable over a lifetime.
Walking offers numerous health benefits, and incorporating Nordic walking can add variety to a regular walking routine.
The Benefits
The primary appeal of Nordic walking lies in its extensive health benefits, according to Heather Viola, DO, an assistant professor of general internal medicine at Mount Sinai, who enumerates the key advantages:
- Reducing pressure on your knees and lower-body joints
- Improving your balance and stability, especially on any uneven trails
- Engaging all the muscles in your upper body for a full workout
- Improving endurance and making uphill climbs easier
- Providing extra support on downhill sections
Dr. Viola explains that the walking pole provides an additional point of support, enhancing steadiness and confidence. Over extended distances, this support can lessen fatigue and make walking feel more comfortable.
Consequently, this activity suits a wide range of individuals, including recreational walkers, hikers, older adults seeking added stability, and those recovering from injuries or dealing with mild joint discomfort. It is also valuable for anyone wishing to transform a routine walk into a comprehensive full‑body workout.
Beyond its health advantages, Roth notes that Nordic walking promotes greater time spent outdoors. “In Scandinavia, physical activity is integrated into daily life rather than confined to the gym,” she observes.
The Downsides
Nordic walking may not suit everyone. Dr. Viola cautions that proper technique requires practice, and incorrect usage can make walking feel awkward or less effective.
Individuals with shoulder, elbow, wrist, or hand injuries may experience increased discomfort from using poles and might reconsider their use. Additionally, those with balance problems, severe arthritis, or other conditions that impair gait should avoid this activity. Practically, carrying poles can be cumbersome on narrow pathways or in crowded settings.
She advises consulting a physician or physical therapist to determine suitability and to receive guidance on safe pole usage.
