Any physical activity practiced regularly and consistently has positive effects on your health and fitness. But every sport is unique, and so are its benefits for your body. Here, we look at the benefits of Nordic walking for both body and mind—giving you that extra motivation to get back out there or tackle your next outings with confidence.
Benefits of Nordic walking: a full-body sport!
Some sports build endurance, while others focus on strength, flexibility, or coordination. Nordic walking has the major advantage of effectively developing all these qualities while delivering a wide range of benefits.
Nordic walking is an endurance sport
Nordic walking sessions are generally quite long and build your body's ability to sustain prolonged, steady effort. By alternating dynamic and slower paces using walking poles specifically designed for Nordic walking, this sport works and boosts your cardiovascular fitness.
In general, your heart rate rises and stabilizes during exercise, operating just below the anaerobic threshold. You are therefore building cardiovascular endurance, increasing your capacity for sustained effort.
An ally for weight loss
Regular endurance training is obviously great for your health, and it's a key factor for durable and progressive weight loss! The estimated energy expenditure is 40% higher than traditional walking.
In just one hour of practice, you can burn between 350 and 500 calories. Working at this heart rate outdoors also significantly boosts your lung capacity.
Explore the common mistakes to avoid in Nordic walking to master the right technique.
Which muscles are worked during Nordic walking?
Naturally, the primary muscles engaged are those in the lower body, standard to walking. But Nordic walking poles, which propel you forward, offer another major advantage: the pole action amplifies your natural stride and works the shoulders, arms, and core just as much as the lower body!
It engages 80% of your body's muscles! It also works the chest and upper body smoothly and without high impact, minimizing the risk of muscle strain.
Poles act as outdoor fitness tools, enabling a wide range of muscle-strengthening and stretching exercises. Using poles allows Nordic walking to provide lasting muscle tone while maintaining flexibility, balance, and coordination between your arms and legs—key to secure, reinforced mobility over the long term, especially as you age.
The mental health benefits of Nordic walking
Like any outdoor group sport, Nordic walking provides a genuine mental boost. Reaching your goal, feeling a sense of fulfillment and freedom, discovering new surroundings, and simply enjoying the outdoors all bring significant mental well-being. Regular exercise releases endorphins, but the subconscious benefits are just as powerful: boosted self-esteem, simple pride, social connection, and renewed everyday motivation. Ultimately, nothing but positive vibes for the mind!
The benefits of Nordic walking are extensive. If you already practice it, you're certainly convinced; if you're just starting out or keen to try, these key points should help you take the leap. Many sports have their advantages, but Nordic walking combines numerous health benefits with accessibility, requiring no complex skills and minimal gear investment. All that's left is to lace up your shoes, grab your poles, and go! Make sure you gear up with comfortable, durable Nordic walking clothing.
Nordic walking for disease prevention
While some walkers might encounter a few drawbacks to Nordic walking, practicing it not only delivers the benefits of an outdoor activity, but also provides an excellent way to prevent health issues and stay in great shape.
Naturally, Nordic walking isn't a miracle cure or medication! But when practiced regularly and properly, it acts as effective prevention against various health conditions:
- High cholesterol and type 2 diabetes: sustained endurance exercise is excellent for lowering cholesterol levels. While an adapted diet is essential, Nordic walking provides an outstanding way to burn bad fats in a durable manner.
- Asthma: Nordic walking is ideal for boosting respiratory capacity. This applies to healthy individuals as well as asthma sufferers, who can see noticeable breathing improvements after a few months of practice.
- Osteoporosis: walking progressively strengthens bones and helps limit age-related decline. While it doesn't eliminate aging, it contributes greatly to preventing premature bone deterioration.
- Joint health: tendons, ligaments, and joints are all strengthened through Nordic walking. However, proper gear and technique are essential. If you experience severe joint or ligament pain after a walk, your movement, footwear, or posture likely need adjusting. Practiced correctly, without excessive force or violent impact, it safely strengthens these areas.
Wondering how often to practice to maximize results? Read our article to find out how many times a week you should do Nordic walking.
