If you want to exercise while enjoying nature, Nordic walking is probably for you. This activity suits beginners and seasoned athletes alike, and is practised using walking poles. It also offers numerous benefits for both body and mind. So, 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 and fitness level.
- Nordic walking improves cardiovascular health, strengthens muscles and joints, tones the body and offers mental health benefits.
- It's important to carefully select your poles, clothing and walking shoes.
The principles of Nordic walking
What is the principle of Nordic walking? It's an outdoor sport that combines endurance and muscle strengthening. The aim is to walk dynamically on flat or low-gradient terrain, accentuating the natural arm movement with the help of walking poles. Just as in cross-country skiing, the poles are angled with tips pointing backwards to propel you forwards more efficiently.
Invented in Finland over 100 years ago, it was originally developed for cross-country skiers to keep training during the summer months. In recent years, Nordic walking has become a sport in its own right worldwide. 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 adults, athletes and sedentary individuals alike can all take part. It's an excellent choice for getting back in shape while enjoying the outdoors.
So, how do you get started? First, know that you can practise either in a club or on your own. Nordic walking beginners should first make sure they are properly equipped and familiar with the fundamentals.
On average, Nordic walking speed is around 6 km/h. If you're just starting out, you'll likely settle into a pace of 4 or 5 km/h. In competition, athletes tend to approach 10 km/h. It all comes down to your training and your goals.
Benefits and advantages
The benefits of Nordic walking are numerous, starting with cardiovascular health. This endurance sport allows you to improve your cardiac fitness, particularly during sustained effort. Bones and joints are also engaged. The vibrations generated by the walking poles help preserve and strengthen them.
It's also a great activity for toning your body. For a start, over 80% of the body's muscles are engaged during exercise. Walking develops your lower muscles, while the use of poles engages the upper body. Sport also helps you lose weight by burning fat mass.
Finally, Nordic walking has many mental health benefits. This sport in the open air helps clear the mind and build self-confidence. Joining a club can also help you develop your social life. All these benefits can furthermore help prevent certain illnesses.
Everything you need to know about the equipment
Nordic walking requires very little equipment, but it must be chosen carefully. First and foremost, walking poles are essential for this activity. Make sure to use poles with tips angled backwards. The choice of material matters — carbon mono-strand poles are recommended. They offer the advantage of being strong and vibration-resistant.
Nordic walking clothing should be breathable, windproof and waterproof. This allows you to head out in cold weather and stay protected when conditions turn.
There's no specific type of walking shoe for Nordic walking. We recommend choosing a pair with a flexible sole, good grip and traction. It 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's a compelling option for maintaining an active lifestyle.
