If you’ve noticed more people on casual walks using walking poles to help with their strides, it’s not a mere coincidence. Many are leaning into a specific form of exercise straight from the Nordic countries as part of their wellness routines: Nordic walking.
Originally an off-season training method for cross-country skiers, Nordic walking is a form of exercise that incorporates Nordic walking poles while you walk. These poles, which differ from more intense trekking and hiking poles, are designed to push against the ground with each stride and aim to engage your upper body, legs, and core.
“What started as a training method for elite athletes has become one of the most accessible forms of exercise in the Nordic countries because it’s low-impact, easy to do, and suitable for people of almost any age and fitness level,” says Nicoline Roth, CEO and founder of NRTHRN Strong. “It’s a great example of how movement can be both highly effective and something you can do for life.”
Walking by itself comes with many health benefits. And if it is your chosen form of exercise, you might want to consider Nordic walking to change up your routine a bit.
The Benefits
The main reason there’s such interest in Nordic walking is that it comes with loads of health benefits. Heather Viola, DO, assistant professor of general internal medicine at Mount Sinai, lists some of the main ones as follows:
- Reducing pressure on your knees and lower-body joints
- Improving your balance and stability, especially on any uneven trails
- Engaging all the muscles in your upper body for a full workout
- Improving endurance and making uphill climbs easier
- Providing extra support on downhill sections
“A walking stick gives you an extra point of support, which can help you feel steadier and more confident,” says Dr. Viola. “Over long distances, this can [also] help reduce fatigue and make walking feel more comfortable.”
This is a great option for many people, especially recreational walkers, hikers, older adults who want extra stability, and anyone recovering from certain injuries or managing mild joint discomfort, she says. She also lists anyone looking to turn a regular walk into a more full-body workout as someone who will find this form of exercise super useful.
And beyond the health benefits, Roth adds that Nordic walking encourages people to spend more time outdoors. “In Scandinavia, movement is often woven into everyday life rather than treated as something that only happens inside a gym,” she says.
The Downsides
Nordic walking may not be right for everyone. “They take a little practice to use correctly,” says Dr. Viola. “And using them the wrong way can make walking feel awkward or less effective.”
She says those with certain shoulder, elbow, wrist, or hand injuries may find that poles may cause more discomfort and should reconsider using these walking poles. You should also probably avoid this if you have balance issues, severe arthritis, or any medical condition that affects how you walk. (And on a more practical level, she says carrying these poles may also be inconvenient on narrow paths or crowded areas).
She recommends checking with your doctor or physical therapist to see if this is something that could work for you and to get tips on how to use Nordic poles safely.
How to Use Nordic Walking Poles
First things first: you need to use Nordic walking poles as a pair. Dr. Viola says that using both poles as opposed to a single walking stick will help spread the work between your legs, arms, shoulders, and core muscles. “The result is a smoother, more balanced walking motion that can make long walks feel easier and less tiring,” she says.
The Nordic walking poles also work best when they’re adjusted to the right height, which she says is typically where your elbows are bent at about a 90-degree angle when holding the grips of the poles and the tips at the ends on the ground. As you walk, she says you’ll move the opposite pole forward with the opposite foot. For example: when your left foot steps forward, she says that’s when your right pole moves forward too. When planting the pole, she recommends doing it lightly behind or beside your front foot and pushing backwards to help move yourself forward. Keep your shoulders as relaxed as you can and just let your arms swing naturally.
Some common mistakes to avoid, she says, include holding the poles too tightly instead of relaxing your grip, planting both poles at the same time while you’re walking, placing the poles too far in front of your body, and using poles that are too long or too short. The poles also shouldn’t be holding up your body weight and should be used as a form of support. “When used correctly, Nordic walking poles should feel like they help your walking flow rather than interrupt it,” she says.
For a more intense workout, Roth’s NRTHRN Strong classes incorporate the foundational movements of cross-country skiing with its NRTHRN trainer machine to engage the upper and lower body and your core. “Similar to Nordic walking, [these movements] provide a low-impact, full-body workout,” she says. “While the machine’s adjustable resistance allows us to increase both the strength and cardiovascular challenge.”
So whichever workout you choose, Nordic walking in all its forms may be a good option if you’re looking for something new to try. “The Nordic approach reminds us that wellness doesn’t have to be complicated,” she says. “Move often, build strength, spend time outdoors when you can, and find a community that makes movement something you genuinely look forward to. Those are habits that support not just fitness, but a healthier and longer life.”
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