Walk the Nordic Way

There’s a new technique afoot that’s helping walkers maximize their workout. You may have already spotted it in action: namely people walking with what look like cross-country ski poles in their hands. This is Nordic walking, a sport that’s new to Canada but is already all the rage in Europe and Scandinavia.

Using Nordic poles as you walk engages 90% of your body’s skeletal muscles and burns up to 40% more calories than regular walking. The additional movement generated by using poles helps tone the muscles in your arms, back and abdomen, while the workout improves circulation, boosts heart rate and helps increase bone density. By helping to support the weight of your lower body, the poles also help prevent hip, knee, and ankle and heel strain.

Nordic walking is easy to learn, suitable for all ages and fitness levels, can be enjoyed year-round and works as well in the city as it does on trails. It’s also great for groups, as more advanced walkers can use their strength to increase their workout while still keeping pace with less-experienced walkers.

Nordic walking poles should have special wrist attachments, soft grips for stability and a rubber tip to prevent jarring. As a general rule, the length of your poles should be slightly more than two-thirds of your height. Adjustable poles will allow you to start at a shorter length. You can then increase the length (and thus the workout) as you improve.

A good Nordic walking technique is to grip the pole as it strikes the ground, then release as you push back. The right and left poles should swing opposite to the legs, and the hips and lower torso should sway in counterpoint to the arms. The poles should be held fairly close to your body.

A Nordic walking outing can last for hours, but for most people 20 to 30 minutes, three to five times a week, is enough to begin experiencing the positive health benefits of this burgeoning sport.