What Happens to Your Body When You Nordic Walk Regularly

What Happens to Your Body When You Nordic Walk Regularly

What Is Nordic Walking?

Nordic walking originated in Finland as a summer training method for cross-country skiers. It combines regular walking with the use of specially designed poles. Unlike traditional walking, Nordic walking engages your upper body by incorporating the arms and shoulders into the exercise, which research suggests can help improve cardiovascular fitness and muscle strength.

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Health Benefits of Nordic Walking

Nordic walking is a low-impact exercise that’s easy on the joints but still provides a fantastic workout for your heart and lungs. According to expert Rachel MacPherson, CPT, a certified personal trainer, "Nordic walking is a low-impact form of cardio that is easy on joints but still provides a fantastic workout for your heart and lungs. It has been shown to improve resting heart rate, blood pressure, fitness levels, oxygen consumption, and overall quality of life in people with various health conditions."

Health Benefits:

• Improves Cardiovascular Health: A recent study published in Scientific Reports found that participants with heart disease who engaged in Nordic walking improved cardiovascular health compared to those who walked without poles.
• Increases Muscular Strength: Since Nordic walking requires poles during your walk, it engages your upper body muscles, including the arms, shoulders, and back, and can help reduce lower back pain.
• Supports Weight Loss: According to a 2013 review published in The American Journal of Preventive Medicine, you can burn up to 22% more calories in Nordic walking than brisk walking.
• Supports Joint Health: Nordic walking is a low-impact exercise that’s gentle on the joints while providing a solid workout. "Adding Nordic poles to your walks improves flexibility, mobility, and balance, creating better movement in the ankle, hip, and shoulder joints, even when not walking with poles," explains MacPherson.
• May Help You Sleep Better: While regular walking can boost sleep quality, research suggests that Nordic walking may yield even better results. "Nordic walking also helps reduce anxiety and stress, which is an important factor when it comes to enjoying your life and staying healthy long term," says MacPherson.

Potential Risks of Nordic Walking

While Nordic walking is generally safe, it does come with some potential risks. "If you don’t use correct form, you could run into issues with pain or strain on your elbows, shoulders, or wrists," warns MacPherson. "It’s also risky to have your hands tied up in the poles if you have trouble with balance, so stay on smooth walking surfaces and avoid trails with roots or loose rocks. If you fall, you might not be able to get your hands free in time to brace yourself."

Who Should Avoid Nordic Walking?

Those with certain conditions, such as severe osteoarthritis, recent surgery, or acute joint injuries, should exercise caution when Nordic walking or avoid it altogether. If you’re unsure about your physical capabilities or have underlying health issues, speak with your doctor or a physical therapist before Nordic walking.

Other Tips for Staying Active

• Incorporate Variety: Mix Nordic walking with other low-impact cardio exercises like swimming or cycling to keep your routine fun and interesting.
• Join a Fitness Group: Joining a Nordic walking group can increase your motivation and help keep you on track toward your health and fitness goals.
• Stay Hydrated: Always drink water before, during, and after your walks to maintain hydration. Consuming electrolyte drinks before and during longer bouts of activity is also wise to help replenish the electrolytes your body loses through sweat.

The Bottom Line

Nordic walking is a low-impact exercise with many health benefits, including better cardiovascular fitness, increased muscular strength, weight loss, improved joint health, and enhanced sleep quality. However, if you have severe osteoarthritis, joint injuries, or other underlying health conditions, avoid engaging in activities like Nordic walking or consult with your healthcare provider before doing so. Incorporating Nordic walking into your weekly fitness routine can help improve your overall health from the inside out.

Frequently Asked Questions

Q: How do you do Nordic walking?

A: Nordic walking involves using specially designed poles to enhance the walking motion. Hold the poles at a comfortable height, engage your core, and use a natural stride while pushing off the ground with the poles to push yourself forward.

Q: How long should you Nordic walk?

A: The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate-intensity aerobic exercise per week, which is several 30-minute Nordic walking sessions a week. You can start with shorter sessions and gradually increase as your fitness improves.

Q: Can you do Nordic walking every day?

A: Yes, you can Nordic walk daily, as it’s low-impact and generally safe. However, listen to your body and allow rest days to prevent overuse injuries.