If you want to stay active while enjoying nature, nordic walking is probably for you. This activity is suitable for beginners and seasoned athletes alike, and is practised with 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 principles 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 sloping 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 forward more efficiently.
Invented in Finland over 100 years ago, it was originally designed for cross-country skiers to continue training during the summer months. In recent years, nordic walking has become a sport in its own right across the world. In France, the discipline emerged in the 2000s and has been regulated by the French Athletics Federation since 2009.
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.
But how do you get started? First, know that you can practise it in a club or on your own. Nordic walking beginners should above all make sure they are properly equipped and familiar with the basics.
The average nordic walking speed is around 6 km/h. If you are just starting out, you will likely stay at a pace of 4 or 5 km/h. In competition, athletes tend to approach 10 km/h. It all depends on your training and your goals.
Benefits and advantages
The benefits of nordic walking are many, starting with cardiovascular health. This endurance sport helps you improve your cardiac fitness, particularly during sustained effort. Bones and joints are also engaged. The vibrations produced by the walking poles help preserve and strengthen them.
It is also a great activity for toning your body. First of all, over 80% of the body's muscles are engaged during exercise. Walking works your lower muscles, while the use of poles targets the upper muscles. Sport also helps you lose weight by burning body fat.
Finally, nordic walking has many mental health benefits. This outdoor sport allows you to clear your mind and build self-confidence. If you join a club, you can also develop your social skills. All these benefits further help to 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 you choose poles with tips angled backwards. The choice of material matters — single-strand carbon poles are preferred. They have the advantage of being sturdy 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 adverse conditions.
There is no specific walking shoe model for nordic walking. We recommend opting for a pair with a flexible sole, offering good grip and traction. It will provide maximum comfort for 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 advantages, it is a compelling option for maintaining an active lifestyle.
