People across Europe and other regions are increasingly embracing Nordic walking, a fitness activity that utilizes specially designed trekking poles. This form of exercise is gaining traction not only for its physical benefits but also for its social aspects. With its ability to enhance stability and reduce joint stress, Nordic walking is proving to be beneficial for individuals with chronic conditions and those seeking to improve their overall health.
Research indicates that Nordic walking can significantly alleviate pain and fatigue in individuals suffering from chronic conditions like fibromyalgia. A recent study published in a 2022 randomized controlled trial showed that this form of exercise improved functional capacity in patients with coronary artery disease more effectively than traditional high-intensity interval training or moderate-to-vigorous continuous training. Functional capacity is a key indicator of heart health, reflecting one’s ability to perform everyday tasks such as climbing stairs or carrying groceries.
The physical benefits of Nordic walking extend to calorie expenditure as well. According to the Cooper Institute in Dallas, participants can burn approximately 20% more calories than they would during regular walking sessions. Some estimates suggest that the calorie burn could be as high as 67%, as this activity engages around 80% to 90% of the body’s muscles, incorporating both upper and lower body movements.
Social and Competitive Aspects of Nordic Walking
The sport is not only effective but also enjoyable, as highlighted by Ivan Semirechenskiy, vice president of the Nordic Walking Association of North America. Based in Alexandria, Virginia, Semirechenskiy, who previously performed as a ballet soloist with the Bolshoi Theatre, has integrated Nordic walking into his recovery regimen after a spinal issue. Together with Albert Fatikhov, president of the Nordic Walking Association of North America, they are working to introduce the sport to a broader audience in the United States.
“This is not just a senior sport; it’s for everyone,” Semirechenskiy emphasized. He noted that Nordic walking fosters a sense of community, allowing participants to form clubs and teams. Competitions are held globally, with various distances, including common race lengths of 5 kilometers (3.1 miles), 10 kilometers (6.2 miles), and 20 kilometers (12.4 miles). Fatikhov himself has earned multiple medals at the 2024 International Nordic Walking Federation World Championships.
Understanding the Equipment and Techniques
Nordic walking poles are specifically designed to enhance the walking experience. Unlike traditional trekking poles, which feature simple loops, Nordic walking poles have built-in gloves that wrap around the palm, allowing users to push without needing to grip tightly. The design of the pole tips is also critical; they are angled to ensure that the poles make contact with the ground near the middle of the foot or the heel, facilitating a backward push with each step.
Dr. Aaron Baggish, director of sports cardiology at the University of Lausanne in Switzerland, recommends Nordic walking for a diverse range of individuals, from elite athletes navigating challenging terrains to moderate exercisers and those with disabilities. “For many of my patients, especially those with balance issues, these poles can be transformative,” Baggish stated. He explained that users often find uphill walking less strenuous while enjoying increased stability on downhill paths.
Getting started with Nordic walking is relatively straightforward. Baggish notes that most individuals can master the technique within five minutes, while it may take a few weeks for it to feel completely natural. Attending a few lessons can help new users gain confidence. “This is natural walking; it shouldn’t be overthought,” Fatikhov added.
For those interested in trying Nordic walking, it is advisable to look for local classes or online tutorials led by certified instructors. Purchasing the correct equipment is also essential, with reputable brands like Leki, Swix, and Exel offering poles that typically range from $80 to over $150. Baggish recommends beginning with short sessions—approximately 10 minutes—after consulting with a physician, gradually increasing the duration to aim for about 30 minutes per session, five days a week.
Individuals who typically rely on a cane for mobility may find Nordic walking poles a preferable alternative. “Many users ultimately prefer the poles for extended walking,” Baggish noted, suggesting that initial guidance from a physical therapist can enhance safety and effectiveness.
Ultimately, Nordic walking presents a multitude of health benefits, from aiding recovery post-surgery to promoting joint health and maintaining cognitive function. As Semirechenskiy articulated, “It’s about helping people achieve optimal health throughout their lives.”
