For years, walking has been recommended as the safest and most sustainable way to stay active.
But many people quietly dismiss it as “too easy” to make a real difference.
That assumption is changing.
Fitness professionals are increasingly talking about Nordic walking – a technique that adds specially designed poles to your walk – as a way to dramatically increase calorie burn and muscle engagement without increasing joint stress.
Originally developed in Finland as summer conditioning for cross-country skiers, Nordic walking has evolved into a structured fitness method now practiced worldwide.
And there’s research behind the buzz.
A 2024 study published in Healthcare found that Nordic walking programs may help reduce pain and fatigue in people managing chronic health conditions – highlighting benefits beyond just calorie burn.
What Actually Makes It Different?
At first glance, it looks like hiking on flat ground. But the mechanics are very different.
In regular walking, your arms swing passively. In Nordic walking, your arms become active drivers. With every step:
You plant the pole diagonally behind you
Push through the strap
Extend your arm fully
Engage your core
Maintain upright posture
That push changes everything.
Instead of just moving your legs forward, you’re propelling your entire body forward.
Why It Burns More Calories
Regular walking mainly targets the lower body – glutes, hamstrings, calves and hip flexors.
Nordic walking adds :
Shoulders
Arms
Chest
Upper back
Core stabilisers
More muscles working means greater oxygen demand. That increases heart rate and energy expenditure – even if your pace stays moderate.
Experts estimate Nordic walking can burn up to 15–20% more calories than regular walking at the same speed.
What makes it powerful is that it doesn’t feel dramatically harder. The effort is distributed across the body, so fatigue builds more slowly.
The “90% Muscle Engagement” Claim
The often-cited statistic that Nordic walking engages up to 90% of the body’s muscles comes down to coordinated movement.
When technique is correct:
The upper and lower body move in sync
The core stabilises continuously
The back muscles assist in propulsion
Arm extensors and shoulder stabilisers activate with each stride
It becomes a full-body rhythm – push, step, extend, recover.
Done properly, it’s not just walking with sticks. It’s structured training.
Benefits Beyond Fat Loss
While calorie burn gets attention, many trainers say posture improvement may be the biggest hidden benefit.
Because you’re actively pushing backward with the poles:
You stand taller
Your shoulders stay open
Forward head posture reduces
Core engagement improves
Additionally, the poles help redistribute load, reducing impact on knees and hips. This makes it appealing for:
Older adults
Beginners
Individuals returning after injury
People looking for low-impact cardio
How To Start Your Journey
1. Get Proper Nordic Poles
These are not trekking poles. They come with glove-like straps that allow you to release and re-grip during each stride. A common sizing formula is height × 0.68.
2. Learn The Movement Slowly
Start by dragging the poles lightly behind you while walking naturally. Once comfortable:
- Move opposite arm and leg together
- Plant the pole behind your hip
- Push through the strap
- Open your hand at the back of the stride
Keep your shoulders relaxed
The key is rhythm, not speed.
3. Keep The First Sessions Short
Begin with 15–20 minutes. Focus on coordination. Increase duration gradually as the movement becomes natural.
4. Choose Flat Ground First
Parks, walking tracks, and sidewalks are ideal for beginners.
Who Should Check With A Doctor First?
Nordic walking is generally safe. However, individuals with significant shoulder injuries, severe balance disorders, or recent upper-body surgery should consult a healthcare professional before starting.
In a fitness landscape filled with complex programs and high-intensity challenges, Nordic walking stands out because it’s simple – but intelligently designed.
It doesn’t demand extreme effort. It demands better mechanics.
And sometimes, that’s exactly what makes the difference.
Disclaimer : This content is for general informational purposes only and does not substitute professional medical advice. Consult a qualified healthcare provider before beginning any new exercise routine.