Step Up Your Fitness: The Full-Body Workout of Nordic Walking

Daily Health

·

17/11/2025

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Nordic walking is walking with light poles that you push against the ground. It works more muscles than plain walking, raises heart rate without pounding the joints and helps people recover from long term illness.

Key Points

It uses 80-90 % of the body's muscles, arms included - it burns far more energy than a normal walk.
The poles take load off knees plus hips and add balance.
Regular sessions cut pain and tiredness in illnesses like fibromyalgia.
Anyone, young or old, fit or unfit, can do it.

A Full-Body Walk

Each pole straps to the hand like a glove. You plant the tip behind you but also push back firmly - this brings arms, shoulders and trunk into the motion. Because the upper body shares the effort, energy use rises by roughly two thirds above that of a normal stroll.

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More Than Weight Control

Trials show that people with fibromyalgia feel less pain and fatigue after weeks of Nordic walking. Patients with coronary artery disease also gain more stamina for daily tasks with this activity than with standard rehab exercise.

About the Poles

Nordic poles differ from hiking sticks. A shaped glove holds the hand so you need not grip constantly. Angled tips as well as rubber pads give solid contact with the ground - the backward push loads the upper limbs and turns a walk into a workout.

Easy to Learn or Social

The sport suits every age group, not only retirees. Clubs meet for training and races of 5 km, 10 km or 20 km. Many people learn the basic arm leg rhythm in minutes also feel smooth after a few weeks.

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First Steps

Join a short class or watch a certified online clip. Buy poles built for Nordic walking, not generic trekking sticks. Start with brief outings and raise the time until you walk thirty minutes on five days each week. Stop if you feel pain. If you normally rely on a cane, the poles give steadier support once you learn the technique.

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