If you’ve noticed more people out on casual walks using walking poles, it’s not just a coincidence. Many are adding a specific type of exercise from the Nordic countries to their wellness routines: Nordic walking.
Originally used as an off-season training method for cross-country skiers, Nordic walking involves using specially designed poles while you walk. Unlike trekking or hiking poles, these are meant to push against the ground with each step, engaging 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 on its own has many health benefits. If it’s your go-to form of exercise, you might want to try Nordic walking to mix things up a bit.
The Benefits
The main reason Nordic walking has gained so much interest is its many health benefits. Heather Viola, DO, assistant professor of general internal medicine at Mount Sinai, lists some of the key ones:
– Reducing pressure on your knees and lower-body joints
– Improving balance and stability, especially on uneven trails
– Engaging all the muscles in your upper body for a full workout
– Boosting 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.”
She says 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 also notes that anyone looking to turn a regular walk into a more full-body workout will find this form of exercise very useful.
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 that people with certain shoulder, elbow, wrist, or hand injuries may find that poles cause more discomfort and should reconsider using them. You should also probably avoid this if you have balance issues, severe arthritis, or any medical condition that affects how you walk. On a more practical level, she adds that carrying these poles may be inconvenient on narrow paths or in crowded areas.
She recommends checking with your doctor or physical therapist to see if this 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, rather than a single walking stick, helps 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.
Nordic walking poles work best when adjusted to the right height. She says this is typically when your elbows are bent at about a 90-degree angle while holding the grips, with the tips on the ground. As you walk, you move the opposite pole forward with the opposite foot. For example: when your left foot steps forward, that’s when your right pole moves forward.The front pole also moves forward. When planting the pole, she suggests placing it lightly behind or beside your front foot and pushing backward to help propel yourself forward. Keep your shoulders as relaxed as possible and let your arms swing naturally.
She points out some common mistakes to avoid: gripping the poles too tightly instead of keeping a relaxed hold, planting both poles at the same time while walking, placing the poles too far in front of your body, and using poles that are either too long or too short. The poles shouldn’t support your body weight—they’re meant to provide 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 combine the basic movements of cross-country skiing with the NRTHRN trainer machine to work your upper body, lower body, and core. “Similar to Nordic walking, these movements offer a low-impact, full-body workout,” she explains. “And the machine’s adjustable resistance lets us increase both the strength and cardiovascular challenge.”
So no matter which workout you choose, Nordic walking in any form could be a great option if you’re looking to try something new. “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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Frequently Asked Questions
Here is a list of FAQs about Nordic walking covering everything from the basics to pro tips
Beginner Questions
1 What exactly is Nordic walking
Its walking with specially designed poles that look like ski poles You use them to push yourself forward engaging your arms shoulders and core not just your legs
2 Is it just walking with poles
No Its a specific technique You plant the pole opposite your leading foot and push off forcefully Its more like crosscountry skiing without the snow than a casual stroll
3 Do I need special poles Can I use hiking sticks
You really need Nordic walking poles Hiking sticks are for balance and support while Nordic poles have a strap that lets you release and push off the pole which is key for the fullbody workout
4 Is it hard to learn
The basic motion is easy to pick up in 10 minutes Most beginners get the hang of it after one short session It feels a bit odd at first but it becomes very natural quickly
5 What are the main benefits over regular walking
You burn about 2040 more calories reduce pressure on your knees and hips improve your posture and get a serious upper body and core workout Its a fullbody exercise
Advanced Questions
6 How do I know if my pole length is correct
A simple rule stand up straight and hold the pole by the grip Your elbow should be at a 90degree angle Most poles are adjustable so you can finetune them
7 I have back pain Will this help or hurt
It usually helps The poles force you to stand taller and engage your core which takes pressure off your lower back However if you have a specific injury check with your doctor first
8 Why do my arms get tired before my legs
Thats a good sign youre doing it right It means youre actually pushing with your arms As you build endurance your arms will catch up Focus on using your core to drive the motion not just your shoulders
9 Can I use Nordic poles for running
You can but its a different sport called Nordic running or pole running The technique changes to a faster more explosive motion