Nordic walking originated in Finland in the 90s as an off-season workout for cross-country skiers, but it is steadily gaining popularity among regular people who want to supercharge their walks and reap the mental-health benefits of exercising outside. While it has largely been popular among mid-lifers until now – thanks in part to its low-impact and social nature – it is now gaining younger hiking fans, and has even become a thing on FitTok.
That’s not all. Studies suggest Nordic walking promotes more pronounced health benefits over conventional walking. The Nordic variety, performed with specialist walking poles, constitutes a full-body workout, engaging 90 per cent of the major muscles, compared to your average wander, which typically works your legs only. With each step, it works your core, arms, shoulders, chest and abs. Working more muscles naturally means you burn more energy.
Rosie’s mum persuaded her to try Nordic walking (Photo: Supplied)Another study found it may support heart function – participants with coronary heart disease experienced improved health outcomes after completing three months of Nordic walking. There’s also evidence to support the mental-health benefits of Nordic walking, with one paper finding it has a positive impact on symptoms of depression and sleeping disorders.
Laura explains her walking classes initially became popular among people recovering from injuries or getting into exercise after a long break. The poles can help take the pressure off sore knees, for example. She even received NHS funding to help rehabilitate over 40s back into exercise (which is how my mum got involved).
Technique is important when it comes to Nordic walking, and it’s not as effortless as it looks. Laura explains I need to keep my pole handles, which are strapped to each hand, glued to me with my three non-dominant fingers – the little finger, ring and middle. It’s a relaxed rather than tight grip. This helps discourage you from clenching the poles too tight which can lead to strain on the forearms – I realise I’ve been doing this for the first five minutes and it hurts.
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Nordic walking poles are quite different to hiking poles in that they have harness straps, whereas hiking poles might have a single loop, she explains. Hiking poles also have flat-bottomed rubber tips (rather than angular) and are supposed to land vertically to the ground, rather than being a tool you use to push you forward.
“When we swing the arms and poles forward in this handshake position, when the poles land on the ground we apply decisive pressure into the strap, a bit like Jackie Chan chopping blocks with the side of his hand. This gets us moving more efficiently and faster and engages your triceps, shoulder muscles, chest, upper back, side waist and tummy muscles – it’s great for toning! The stronger you strike, the more you get the upper body and core involved.”
After 45 minutes of hills, I can feel my cardiovascular system has been put through its paces and I’m a bit out of breath. I’m ready for a coffee and Laura adds that this is a sacred part of her Sunday morning classes, illustrating how social Nordic walking can be.
Laura stresses the importance of starting with a trained professional. “Don’t just watch a YouTube (or TikTok) tutorial and think you’ll be fine. Even just one session in a group will help you get the hang of the technique, but it can be quite unsafe if you’re not doing it correctly. There are so many things that can go wrong from tripping yourself up to developing a repetitive strain injury from holding the poles in the wrong way. Then if you enjoy your own company you can go off and do it on your own as much as you want.”
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