What is Nordic Walking?
Also known as ski walking, Nordic walking is a form of exercise that almost equally works both the upper and lower body. It burns more calories than conventional walking, because walkers swing two rubber-tipped walking poles in time with their steps, in much the same motion as cross-country skiing. Despite its name, Nordic walking can be done in any climate at any time of the year.
Nordic walking could be especially beneficial for those who tend to lean forward as they are working; it can ease tension in shoulder and neck muscles. Those with balance, leg or knee issues can also benefit from a Nordic walking program, due to the extra stability the poles provide. It takes some measure of coordination, but it offers a better cardio workout than a traditional walk, increasing heart rate without the corresponding rise in perceived exertion.
Muscles toned through Nordic walking include those in the back, arms, shoulders and upper chest. These muscles, which can get very tight in some people, can be effectively stretched and relaxed with this type of exercise; frequent walkers can increase their core strength and upper body endurance. Also getting some work are the biceps, triceps, spinal erector muscles, lats and abdominals.
Proper Nordic walking form involves the walker grasping the poles, holding them close to and behind their body diagonally. Shoulders need to be relaxed and held away from the ears, and hands should not be clenched. As the front foot steps forward, the arm on the opposite side swings forward up to the waist and the pole in that hand hits the ground as the other heel does. The same motion is repeated on the other side.
When walking, one should aim to push the poles back as far as they can. Arms should end the motion straight, but not locked, and hands should open as the arm reaches the top of the upswing. Steps should begin from the tips of the toes, allowing strides to lengthen naturally.