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Nordic walking has many health benefits – healing practice



What makes Nordic walking so healthy?

Nordic walking improves your health and physical activity while losing weight and exercising your muscles. The sports scientist Ben Kuharik of the Cleveland Clinic in the United States explains why Nordic walking is so effective and how to practice it correctly.

What is Nordic walking?

Nordic walking is originally considered a type of Cross-country skiing training occur when there is no snow outside the normal season. Using the poles, the same movement as in cross-country skiing is imitated even without snow.

Nordic walking trains your upper body

With each step the stick on the groundwhat Upper body muscle training made possible, for Nordic walking to become a real full-body workout, says the expert in a Press release.

Walking is a great way to be physically active, but it neglects your upper body. With Nordic walking, on the other hand, the upper body is included in the activity, which intensity workouts raised.

What parts of the body does Nordic walking train?

Kuharik further reports that with the correct use of poles in Nordic walking, over 90 percent muscles of the body are solicited. In particular, the following muscles are also trained:

  • back muscleswhere the lumbar muscles (latissimus dorsi) and the trapezius muscles (trapezius) are particularly stressed.
  • The pecs, shoulder muscles (which also include the deltoids), and arm muscles, with an emphasis on the forearms and triceps.

Nordic walking strengthens the heart

Another advantage of Nordic walking is that the activation of so many muscles heart forces more blood to be pumped through the body, which helps strengthen the cardiovascular system, explains the expert.

This is shown by a study published in the English-language journal “Canadian Journal of CardiologyNordic walking has been published to improve heart function and quality of life in people with coronary heart disease.

Lose weight with more muscle

In general, building muscle has the benefit of burn calories. So when you build more muscle, you automatically burn more calories.

When it comes to Nordic walking, it is estimated that between 18% and 67% burned more calories than would be the case with normal walking, Kuharik says.

Nordic walking is easy on the legs

According to a study in the English-language journal “The use of sticks relievesjournal of physical therapy sciencesurvey also published the legs. The burden of ankles, knees and hips has decreased somewhat, making Nordic walking a great exercise for people with leg pain or injuries.

Nordic walking improves balance

The use of poles in Nordic walking also has the advantage of additional stability benefiting the elderly in particular. “The risk of falling increases with age. Poles can help you keep your balance“says the sports scientist.

Rapid progress in improving strength

According to a study by the English-language specialist magazine “clinical rehabilitation“ already after training over a period of three weeks with a improved coordination connected, reports Kuharik.

Faster progress thanks to poles

Nordic walking also improves efficiency of movement, which with a faster pace connected is. According to the expert, some professionals estimate that Nordic walking saves up to 25% faster move than during normal walking.

What do you need for Nordic walking?

For Nordic walking you first need two special sticks with straps. Care should be taken to ensure that the The sticks end in a pointwhich is advantageous on unpaved roads.

If, on the other hand, Nordic walking is more likely to be practiced on paved paths, the use of Sticks with a blunt rubber end appropriate. There are also sticks whose tips can be adjusted as needed exchange maybe, reports Kuharik.

But it’s not just about the sticks, you also need to make sure you sensitive shoes door, adds the expert.

What is the right way to practice Nordic walking?

In general, Nordic walking is quite similar to normal walking. Therefore, there is no need to learn complicated body movements. Nevertheless, Nordic walking must be on the correct technique must be taken into account in order to obtain the maximum benefit.

For example, the advice is to use a 10-step technique that focuses on natural, biomechanically correct running form, Kuharik says. This technique was developed by the International Nordic Walking Federation (INWA).

The correct sequence of movements in Nordic walking

First of all, it is important to understand that in Nordic Walking we use poles do not step forward, as would be the case with a cane. Proper use of poles is more like these held to the side take them after tilted behind are.

When the sticks touch the ground, this happens when stepping to the side of the leg halfway between the feet, which gives a little boost in the movement. The most common form of Nordic walking involves moving Alternate arms and legsthus, for example, the right arm swings forward when the left foot takes a step.

Pay attention to longer steps and roll your feet completely

We should try something Nordic walking take longer stepsmoreover, you should try your feet with every step roll from heel to toefurther explains the expert.

An upright posture also plays an important role. Kuharik therefore recommends lifting your chin, shoulders back and chest.

When holding the poles, make sure the the hand is relaxedif the the stick does not touch the groundthe wrist strap contributes to a better control of the stick.

Who is Nordic walking suitable for?

With few exceptions, most people can Nordic walk and it provides a good approach to taking walks. improve training, summarizes Kuharik. (as)

Author and source information

This text corresponds to the requirements of the specialized medical literature, medical guidelines and current studies and has been verified by health professionals.


  • Cleveland Clinic: 5 Reasons to Try Nordic Walking (published 05/11/2022), Cleveland Clinic
  • Tasuku Terada, Lisa M. Cotie, Heather Tulloch, Matheus Mistura, Sol Vidal-Almela, et al. : Sustained effects of different exercise modalities on physical and mental health in patients with coronary artery disease: a randomized clinical trial; in: Canadian Journal of Cardiology (published 06/14/2022), CJC
  • Seung Kyu Park, Dae Jung Yang, Yang Hun Kang, Je Ho Kim, Yo Han Uhm et al Effects of Nordic walking and gait on spatio-temporal parameters of gait and ground reaction force; in: Journal of Physical Therapy Science (published 2015 Volume 27 Number 9 Pages 2891-2893), journal of physical therapy science
  • Piotr Kocur, Ewa Deskur-Śmielecka, Małgorzata Wilk, Piotr Dylewicz: Effects of Nordic Walking Training on Exercise Capacity and Fitness in Men Participating in Early and Short-Term Cardiac Rehabilitation After Acute Coronary Syndrome – a controlled trial; in: Clinical Rehabilitation (published 09/28/2009), clinical rehabilitation

Important Note:
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot substitute a visit to the doctor.

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