Nordic Walking Techniques

Nordic walking is one of the most effective low-impact activities. Since it uses both the upper and lower body, it burns 40 percent more calories than regular walking. The pole swing of Nordic walking enhances, and thus intensifies, the normal opposing arm swing that is used in basic walking. The poles not only increase the aerobic intensity of the workout, but they also aid balance. This makes Nordic walking an excellent fitness activity for seniors or people with balance problems.

Instructions

Difficulty: Moderate

Things You’ll Need:

Walking poles Walking shoes Comfortable clothing
Walking poles
Walking shoes
Comfortable clothing

Step 1

Adjust your poles. Place your hands in the pole straps. Make sure that rubber tips of the poles are adjacent to your heels. Keeping an upright posture, drop your hands forward in the straps. This will cause your arms to lengthen through the elbows. Keep your wrists slightly lower than your elbows.

Step 2

Roll your foot from the heel to the toe as you step forward with your right foot. Simultaneously swing your left pole forward and your right pole back.

Step 3

Bring your left foot and your right pole forward.

Step 4

Intensify the technique by taking longer strides.

Tips & Warnings

Keep your shoulders relaxed. Stay hydrated. Since you can't use your hand to hold a bottle, consider a waist pack or a water bladder.

Keep your shoulders relaxed.

Stay hydrated. Since you can't use your hand to hold a bottle, consider a waist pack or a water bladder.

Avoid walking at midday, when the sun is hottest.

Resources

Nordic walking video

Article Written By Lisa Mercer

In 1999, Lisa Mercer’s fitness, travel and skiing expertise inspired a writing career. Her books include "Open Your Heart with Winter Fitness" and "101 Women's Fitness Tips." Her articles have appeared in "Aspen Magazine," "HerSports," "32 Degrees," "Pregnancy Magazine" and "Wired." Mercer has a Bachelor of Arts in psychology from the City College of New York.

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