Nordic walking
Walking with poles that brings the upper body into the work and raises the load.
How to do it
- Choose poles to match your height and slip the hands into the straps so the palm holds the grip loosely.
- Walk with an upright torso, eyes ahead, shoulders relaxed.
- Plant the poles at an angle behind the body, tips pointing back.
- Push off the pole in rhythm with the opposite leg, as in ordinary walking.
- Extend the arm back to about hip level and open the palm at the end of the push.
- Walk at an even pace in the heart-rate zone for the set time.
Key technique cue
Angle the poles back and push off in rhythm with the opposite leg.
Common mistakes
- ✕ Poles planted in front of the body instead of angled back
- ✕ Gripping the handle in a fist through the whole stride
- ✕ Moving the arm and leg of the same side together instead of in opposition
- ✕ Rounded back and raised shoulders
Benefits
- ✓ Brings the upper-body muscles in
- ✓ Gentle load on the joints
- ✓ Higher energy use than ordinary walking
Progression: from easier to harder
- Step 1
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Step 2 You are here - Nordic walking
- Incline treadmill walk
About the exercise
Nordic walking is walking with special poles, so the arms, shoulders, back and core join in. The load is higher than in ordinary walking while the joints stay gently loaded. It suits beginners, long work in a heart-rate zone and recovery.
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