Nordic Pole Walking

Joe Fleming provides an overview of the origins and benefits of Nordic Pole Walking.

Origins of Nordic Pole Walking

The International Nordic Walking Federation cites the first evidence of Nordic Pole Walking dating back to 1966 when a physical education teacher in Finland started incorporating "walking with ski poles" into her lesson plans for students. University teachers and coaches in Finland caught the trend in the 1970s and developed off-season training methods for cross-country skiers that involved walking and exercising with poles.

The late 20th century saw a wider spread of Nordic pole walking to general populations outside Scandinavia, including the UK and the US. Official Nordic walking poles were also trademarked and manufactured to promote correct implementation, along with educational programs and instructor networks. Today, Nordic pole walking is a favoured fitness activity for both older adults and high-impact athletes looking for full-body cross-training modalities.

Benefits of Nordic Pole Walking

Greater muscle recruitment

It is believed that using poles while walking engages upwards of 80% of your body's muscles. While leg muscles like the hamstring, quads, and gluteus maximus naturally get a workout with a good walk, the upper body muscle groups, including the forearm flexors, deltoids, pecs, triceps, and core, also receive beneficial fitness benefits.

Low-impact

Despite the extensive muscle recruitment, Nordic pole walking is still considered low-impact and, therefore, a great cross-training alternative for high-impact athletes like runners and soccer players. Low-impact fitness is uniquely less stressful on critical joints like the ankles and knees while still providing positive cardio and strength-training benefits.

Higher energy expenditure

Compared to regular walking, Nordic pole walking has been shown to activate more muscles, elicit higher metabolic processing, and increase oxygen absorption, all culminating in a higher calorie burn or energy expenditure. Research has also shown this type of fitness activity can play an essential role in managing obesity and improving exercise adherence by maintaining a low perception of effort despite an increase in exercise intensity.

Versatility

Unlike many gym-specific training activities, Nordic pole walking can be done pretty much anywhere you can walk—on the road, on hiking trails, through parks, and more. The broader range of walking environments may make Nordic pole walking more accessible to adults of all ages and potentially provide greater motivation to exercise regularly.

Cost-effective

Nordic pole walking can be done in various locations and has been shown to be a more cost-effective fitness modality than treadmill training, which often requires either a gym membership or much more expensive equipment.

Improved cardiovascular health

Nordic pole walking can positively impact blood pressure, resting heart rate, and maximal oxygen consumption. It is categorically more effective than brisk walking alone and, in some cases, even jogging. Researchers have found that Nordic pole walking is a powerful asset for managing chronic lifestyle diseases like high blood pressure and heart disease.

Nordic pole walking is especially beneficial for older adults because it enhances postural stability, balance, coordination, and flexibility.

Getting Started

You cannot grab a couple of poles and start walking, but you can also think you will reap the benefits of Nordic pole walking. On the flip side, however, getting started is not super difficult. Start by getting the right gear.

Pole Walking Equipment

Nordic walking poles are specially designed equipment and are recommended over fixed-length ski poles. However, off-brand trekking poles and walking sticks also support Nordic pole walking. To get started, you want to find an appropriate pole for your height and preferred walking environment.

Most poles will come in either a fixed-length single shaft or adjustable, telescoping versions that twist and lock into place. Non-adjustable poles are often lighter but must match your height upon purchase. On the other hand, adjustable poles are more transportable and can be made to fit a variety of heights for different users.

No matter the length and type of poles you get, they will have a solid, pointed tip, often made of metal, that physically sticks into the ground when you thrust the pole down while walking over dirt, sand, or grass terrains, i.e. on a hiking trail or at the beach. A rubber topper with poles can go over the tip when walking on a road or a sidewalk. The types of hand grips and wrist straps accompanying your poles to reinforce your most excellent exercise capacity may vary.

Time for Technique

Once you find your perfect walking pole, you will want to nail the correct technique. With your arms close to your side and bent at 90-degree angles, you will want to lightly grip your walking poles with the wrist straps securely over your wrists.

When pole walking, your arms and legs move opposite one another. That is, as your right foot strides forward, your left arm will rise with the pole and then plant it in the ground. As you move past your pole with your next step, the pole should remain planted as your arm straightens backwards to about a 45-degree angle.

Practice this repeatedly, and as you get used to this cadence, remain aware of your stride and gait. A pushing action will then follow this planting portion of pole walking as you add pressure to your plant and effectively push yourself forward with the pole. Over time, you can implement fuller, wider arm swings when pole walking to increase your stride and energy expenditure. A 2018 study published in the journal PLOS One found that planting the walking pole more forcefully into the ground for more extended periods during Nordic pole walking increases the overall effectiveness of the exercise.

Nordic pole walking is an excellent exercise for a group, so if you are unsure of your form or looking for pole-walking partners, find a local Nordic pole-walking group you can join.

Page Reference

If you quote information from this page in your work, then the reference for this page is:

FLEMING, J. (2019) Nordic Pole Walking [WWW] Available from: https://www.brianmac.co.uk/articles/article405.htm [Accessed

About the Author

Joe Fleming is the President of ViveHealth.com. Passionate about healthy lifestyles and living a full life, he enjoys sharing and expressing these interests through his writing. To inspire others and fight ageism, Joe writes to help people of all backgrounds and ages overcome life's challenges. His work ranges from articles on wellness, holistic health, and ageing to social narratives, motivational pieces, and news stories. For Joe, helping others is vital.


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Origins of Nordic Pole Walking The International Nordic Walking Federation cites the first evidence of Nordic Pole Walking dating back to 1966 when a physical education teacher in Finland started incorporating "walking with ski poles" into her lesson plans for students. University teachers and coaches in Finland caught the trend in the 1970s and developed off-season training methods for cross-country skiers that involved walking and exercising with poles. The late 20th century saw a wider spread of Nordic pole walking to general populations outside Scandinavia, including the UK and the US. Official Nordic walking poles were also trademarked and manufactured to promote correct implementation, along with educational programs and instructor networks. Today, Nordic pole walking is a favoured fitness activity for both older adults and high-impact athletes looking for full-body cross-training modalities. Benefits of Nordic Pole Walking Greater muscle recruitment It is believed that using poles while walking engages upwards of 80% of your body's muscles. While leg muscles like the hamstring, quads, and gluteus maximus naturally get a workout with a good walk, the upper body muscle groups, including the forearm flexors, deltoids, pecs, triceps, and core, also receive beneficial fitness benefits. Low-impact Despite the extensive muscle recruitment, Nordic pole walking is still considered low-impact and, therefore, a great cross-training alternative for high-impact athletes like runners and soccer players. Low-impact fitness is uniquely less stressful on critical joints like the ankles and knees while still providing positive cardio and strength-training benefits. Higher energy expenditure Compared to regular walking, Nordic pole walking has been shown to activate more muscles, elicit higher metabolic processing, and increase oxygen absorption, all culminating in a higher calorie burn or energy expenditure. Research has also shown this type of fitness activity can play an essential role in managing obesity and improving exercise adherence by maintaining a low perception of effort despite an increase in exercise intensity. Versatility Unlike many gym-specific training activities, Nordic pole walking can be done pretty much anywhere you can walk—on the road, on hiking trails, through parks, and more. The broader range of walking environments may make Nordic pole walking more accessible to adults of all ages and potentially provide greater motivation to exercise regularly. Cost-effective Nordic pole walking can be done in various locations and has been shown to be a more cost-effective fitness modality than treadmill training, which often requires either a gym membership or much more expensive equipment. Improved cardiovascular health Nordic pole walking can positively impact blood pressure, resting heart rate, and maximal oxygen consumption. It is categorically more effective than brisk walking alone and, in some cases, even jogging. Researchers have found that Nordic pole walking is a powerful asset for managing chronic lifestyle diseases like high blood pressure and heart disease. Nordic pole walking is especially beneficial for older adults because it enhances postural stability, balance, coordination, and flexibility. Getting Started You cannot grab a couple of poles and start walking, but you can also think you will reap the benefits of Nordic pole walking. On the flip side, however, getting started is not super difficult. Start by getting the right gear. Pole Walking Equipment Nordic walking poles are specially designed equipment and are recommended over fixed-length ski poles. However, off-brand trekking poles and walking sticks also support Nordic pole walking. To get started, you want to find an appropriate pole for your height and preferred walking environment. Most poles will come in either a fixed-length single shaft or adjustable, telescoping versions that twist and lock into place. Non-adjustable poles are often lighter but must match your height upon purchase. On the other hand, adjustable poles are more transportable and can be made to fit a variety of heights for different users. No matter the length and type of poles you get, they will have a solid, pointed tip, often made of metal, that physically sticks into the ground when you thrust the pole down while walking over dirt, sand, or grass terrains, i.e. on a hiking trail or at the beach. A rubber topper with poles can go over the tip when walking on a road or a sidewalk. The types of hand grips and wrist straps accompanying your poles to reinforce your most excellent exercise capacity may vary. Time for Technique Once you find your perfect walking pole, you will want to nail the correct technique. With your arms close to your side and bent at 90-degree angles, you will want to lightly grip your walking poles with the wrist straps securely over your wrists. When pole walking, your arms and legs move opposite one another. That is, as your right foot strides forward, your left arm will rise with the pole and then plant it in the ground. As you move past your pole with your next step, the pole should remain planted as your arm straightens backwards to about a 45-degree angle. Practice this repeatedly, and as you get used to this cadence, remain aware of your stride and gait. A pushing action will then follow this planting portion of pole walking as you add pressure to your plant and effectively push yourself forward with the pole. Over time, you can implement fuller, wider arm swings when pole walking to increase your stride and energy expenditure. A 2018 study published in the journal PLOS One found that planting the walking pole more forcefully into the ground for more extended periods during Nordic pole walking increases the overall effectiveness of the exercise. Nordic pole walking is an excellent exercise for a group, so if you are unsure of your form or looking for pole-walking partners, find a local Nordic pole-walking group you can join. Page Reference If you quote information from this page in your work, then the reference for this page is: FLEMING, J. (2019) Nordic Pole Walking [WWW] Available from: https://www.brianmac.co.uk/articles/article405.htm [Accessed About the Author Joe Fleming is the President of ViveHealth.com. Passionate about healthy lifestyles and living a full life, he enjoys sharing and expressing these interests through his writing. To inspire others and fight ageism, Joe writes to help people of all backgrounds and ages overcome life's challenges. His work ranges from articles on wellness, holistic health, and ageing to social narratives, motivational pieces, and news stories. For Joe, helping others is vital.