Nordic Walking Advice

Nordic Walking (Trail, September 2006)

Walk by yourself, or walk with friends, even if you have different fitness levels; Nordic Walkingis one of the most sociable and effective exercise techniques around. From the social walker enjoying the outdoors with others, to the elite athlete needing sports specific cross training , Nordic Walking (or Nordic Running ) is suitable for everyone.

Originating from summer training for cross-country skiers, Nordic Walking works your upper and lower body at the same time, strengthening your back, legs and arms, and reducing neck and shoulder tension - all this while improving the health of your heart and lungs. Exercise intensity is determined by upper body effort so people of differing fitness levels can walk and talk together, while working to their own level with Nordic Walking .

Bye bye, back pain:
Nordic walking increases the rotation of the spine over normal walking and reduces back pain and eases tension in your neck and shoulders. Which is great, especially if you spend your working week hunched over a desk waiting for your next mountain-filled weekend.

Banish bingo wings
Nordic walkingincreases your arm workout by 11%-14% if you use your poles properly.

Calorie muncher
You will burn 20% more calories than normal walking at the same speed because Nordic walking uses more muscles: your legs, arms, shoulders, chest and back. So pack that extra sarnie and induldge yourself with another pint after a big hill day.

No more knee burn.
Poles reduce the load on weight-bearing joints by 30% and lower the risk of injury, say researchers. They found the fitness benefits of Nordic walking are comparable to jogging at 9.8km/hr, but without the knee burn.

More mountains, less effort
You can Nordic walk faster and for longer because you will have a lower perceived rate at exertion. Research found that because walking with poles uses more muscles, the exertion is spread throughout the whole body, enabling you to climb more peaks with much less perceived effort.

Basic Tips On Nordic Walking

With good Nordic Walkingtechnique you are aiming to increase the work of the upper body, slightly exagerating normal walking movement without changing the natural rhythm of normal walking. Remember that when Nordic Walking, you should walk naturally. Nordic Walking is an enhancement of normal walking, not a different movement.

To warm up, begin Nordic Walking slowly and build up gradually. Keep your shoulders relaxed. Lean slightly forwards. Hands and walking poles remain close to your body. As your right foot moves forward, so does your left hand, and vice versa. Allow the sole of your foot to roll from your heel to the ball of your foot. Try to maintain the pole thrust behind the line of your pelvis. At the end of the pole thrust open your palms slightly and push into the strap. This creates a greater stretch of your arm and greater spinal rotation. With correct Nordic Walking technique there is a clear swing of your shoulders and hips. Bring the pole forward with the grip first, not the tip end first. The pole tip remains behind the line of your body (do not plant the poles in front of you). Stretch your body gently at the end of your walk.

Please note: The advice offered above should be used for guidance only.  Before taking part in any form of exercise programme, please consult your doctor first.