If you want to get active while enjoying the outdoors, Nordic walking is almost certainly for you. This activity is suitable for beginners and experienced athletes alike, and is practised using walking poles. It also offers numerous benefits for both body and mind. But what exactly is Nordic walking?
Key takeaways:
- Nordic walking is practised with walking poles and engages the whole body.
- This activity is open to everyone, regardless of age or fitness level.
- Nordic walking improves cardiovascular health, strengthens muscles and joints, tones the body and offers mental health benefits.
- It is important to carefully select your poles, clothing and walking shoes.
The principle of Nordic walking
What is the principle of Nordic walking? It is an outdoor sport that combines endurance and muscle strengthening. The aim is to walk dynamically on flat or gently undulating terrain while accentuating the natural arm swing with the help of walking poles. Just like in cross-country skiing, the poles are held with tips pointing backwards to propel you forward more quickly.
Invented in Finland over 100 years ago, it was originally designed for cross-country skiers to allow them to continue training during the summer months. In recent years, Nordic walking has become a sport in its own right around the world. In France, the discipline emerged in the 2000s and has been regulated by the French Athletics Federation since 2009.
Practising Nordic walking
Nordic walking is an activity open to everyone, regardless of age, fitness level or sporting goals. Men, women, children, older people, athletes and sedentary individuals can all take part. It is an excellent choice for getting back in shape while enjoying the outdoors.
So, how do you get started? First of all, know that you can practise it both in a club and on your own. Nordic walking beginners should above all make sure they are properly equipped and familiar with the fundamentals.
On average, Nordic walking speed sits at around 6 km/h. If you are just starting out with this discipline, you will likely stay at a pace of 4 or 5 km/h. In competition, athletes tend to reach closer to 10 km/h. It all depends on your training and your goals.
Benefits and advantages
The benefits of Nordic walking are numerous, starting with cardiovascular health. As an endurance sport, it helps you improve your cardiac fitness, particularly during sustained effort. Bones and joints are also engaged. The vibrations transmitted through the walking poles help to preserve and strengthen them.
It is also a great activity for toning your body. For starters, over 80% of the body's muscles are engaged during the effort. Nordic walking strengthens your lower muscles, while the use of poles works the upper muscles. Sport also helps you lose weight by burning fat mass.
Nordic walking also has numerous mental health benefits. This outdoor sport helps clear your mind and build self-confidence. If you join a club, you can also develop your social skills. All these benefits additionally help to prevent certain illnesses.
Everything you need to know about equipment
Nordic walking requires very little equipment, but what you do need should be chosen with care. First and foremost, walking poles are essential for this activity. Make sure to use poles with tips pointing backwards. The choice of material matters — carbon monoblock poles are the preferred option. They have the advantage of being solid and resistant to vibrations.
Nordic walking clothing should be breathable, windproof and waterproof. This allows you to head out in cold weather and stay protected in case of bad conditions.
There is no specific shoe model required for Nordic walking. We recommend choosing a pair with a flexible sole, good grip and traction. This will give you maximum comfort and an optimal foot roll.
As you can see, Nordic walking is a complete activity with multiple benefits. Thanks to its accessibility, it helps you stay in shape while enjoying the fresh air. With minimal equipment required and proven health benefits, it is a compelling option for maintaining an active lifestyle.
