Exploring the Advantages and Disadvantages of Nordic Walking
A low-impact workout with poles, and what it asks of you
Nordic walking, sometimes called pole walking, started in Finland in the 1930s. You walk with poles that look a lot like ski poles, so your arms take over part of the work. Its popularity comes mostly from the health effects people get from such a gentle activity.
It has its downsides too. Some are practical, like weather and equipment, while others depend on your body and what you want from exercise.
Pros
Here is what the poles add to an ordinary walk, physically and mentally.
- +1
Full-body workout
With poles in your hands, the arms, shoulders, and core join in with the legs. The figure usually quoted is that almost 90% of the body's skeletal muscles are engaged, which would make it much more of a full-body workout than ordinary walking. Pushing against the poles adds resistance, so the effort goes up and the upper body builds strength along the way.
Low-impact exercise
Your joints take far less punishment than they do when you run or do other high-impact sports. Because the poles carry part of your body weight and spread it more evenly, the knees and hips absorb less with each step. For people with joint pain, or for someone recovering from an injury, that makes it a sensible choice.
Better cardiovascular health
Done regularly, Nordic walking can clearly improve cardiovascular fitness. Each session combines aerobic endurance work with resistance for the upper body, and together they help the heart, lung capacity, and circulation.
Mental well-being
Exercise outdoors tends to lower stress and is good for mental health. When you walk with poles through natural surroundings, you get physical activity and time in nature at once. For some people that may help ease anxiety and depression, and most simply feel better afterwards.
Suits all fitness levels
Almost anyone can take it up. Beginners and advanced athletes can do the same activity, each at a very different intensity, and changing that intensity is easy because you set it yourself. That makes it a reasonable option for people of most ages and abilities, which is one of its strongest points.
A social activity
You can walk alone. Many people prefer to go in a group or with friends, though, and then the exercise doubles as time spent together. Regular walks like that can build a sense of community and camaraderie, which adds to your well-being as well.
Better posture and balance
Walking with poles on a regular basis can improve posture and balance. The poles encourage a natural upright stance and keep the core muscles working, which gives you more stability. For older adults in particular, that may mean a lower risk of falls.
Missing a pro?
Let us know which pro you are missing!
Cons
Before you buy a pair of poles, consider these points.
Technique takes time to learn
Good technique takes practice, and probably some guidance at first. Pole placement, arm movement, and the coordination between them all have to be learned before you get the full benefit. If you get them wrong, the risk of injury or overexertion may go up.
Depends on the weather
Since you do it outdoors, the weather decides a lot. Extreme cold, rain, or strong winds make a session harder. On bad days you may have to change your plans or switch to another form of exercise.
Cost of equipment
Poles are the main purchase, and good ones made for Nordic walking can be fairly expensive. If your budget is tight, that cost may put you off, especially when other forms of exercise are cheaper to start with.
Limited intensity for advanced athletes
For most people it is a moderate-intensity workout, and that works well. If you want something very demanding or high-impact, though, you may find it doesn't challenge you enough to reach your fitness goals.
Not suitable for certain medical conditions
Some medical conditions, such as severe balance problems, can make Nordic walking a poor fit. If you have underlying health concerns, talk to a healthcare professional before you start, as you would with any new exercise routine.
Terrain limitations
Not every place lends itself to it. Uneven or obstructed terrain can make Nordic walking difficult, so depending on where you live, suitable routes may be harder to find, and that limits how easily you can do it.
Storage and transport
Poles can be awkward to carry around and to store, which is a nuisance if you have little space at home. Taking them with you when you travel isn't always practical either, and that can interrupt a regular exercise routine.
Missing a con?
Let us know which con you are missing!
Conclusion
If running bothers your knees, or you want to exercise outdoors without going all out, Nordic walking is worth a try, ideally with some instruction at the start. People chasing high intensity will probably want something else, and anyone with a condition that affects balance should check with a healthcare professional first.
What do you think?
Do you think the pros outweigh the cons?
You might also like 👇
