Nordic walking

Nordic walking is a total-body version of walking that originated in Finland.

It serves two main purposes for different people. Non-athletes use it as a physical activity to promote general health. Athletes use it as a formal sport to improve their conditioning. The activity is performed using specially designed walking poles. These poles are similar to the ones used in cross-country skiing. By using these tools, walkers can engage more muscle groups than they would during a standard walk.

The mechanism of Nordic walking relies on applying force to the poles with every stride. This action creates a rhythmic movement of the entire body. As the walker pushes, they engage several specific muscle groups. These include the chest and the latissimus dorsi, which is a large muscle in the back. It also works the triceps, biceps, and shoulders. The core muscles, such as the abdominals and the spine, are also heavily involved. This increased intensity can lead to a significant rise in heart rate at a given pace.

Equipment for this activity varies based on the needs of the user. Nordic walking poles are notably shorter than poles used for cross-country skiing. They are available in two main structural types. One-piece poles consist of a single shaft and are often lighter and stronger. However, they must be correctly matched to the specific user. Telescoping poles use two or three pieces that twist to lock into place. These adjustable versions are easier to transport and fit many different people. Most poles are constructed from lightweight materials like aluminium, carbon fiber, or composites.

Details of the pole design help improve the walking experience. Most poles feature handles with wrist-straps, though some rarely include them. These straps are important because they eliminate the need to grip the handle very tightly. The bottom of the pole also features interchangeable tips. Removable rubber tips are used for walking on hard surfaces like asphalt. Hardened metal tips are used for different terrains like trails, beaches, snow, or ice.

The history of Nordic walking is rooted in off-season ski training. For many years, hikers and backpackers used one-piece ski poles for trekking. Ski racers also used these poles for hill bounding when there was no snow. The formal definition of the activity appeared in 1979. Mauri Repo published a work titled "Hiihdon lajiosa," which means "A part of cross-country skiing training methodic." The first poles specifically marketed for fitness walkers were produced by Exerstrider in the US in 1988. Later, the company Exel produced poles in 1997. Exel popularized the specific term "Nordic Walking" in 1999.

Scientific research has highlighted the specific benefits of this movement. One estimate suggests Nordic walking can produce up to a 46% increase in energy consumption. This is compared to walking without the use of poles. A study showed that Nordic walking led to more significant decreases in BMI and waist circumference. This group was also the only one to see reductions in total body fat. They also experienced increases in aerobic capacity. Another study compared Nordic walking to conventional walking and resistance-band training. That study concluded that Nordic walking was the most effective method for improving overall fitness in older adults.

Effective technique is essential to maximize these physical results. The rhythm of the arms, legs, and body should mimic a vigorous walk. The range of arm movement directly regulates the length of the stride. If arm movements are restricted, the pelvic motion and stride length will also be restricted. A longer pole thrust results in a longer stride. This also creates a more powerful swing of the pelvis and the upper torso. Research indicates that the INWA technique is the most effective method for walkers. Using proper technique ensures the walker receives the greatest possible health benefits.