Nordic Walking Is the Whole-Body Workout Everyone Needs
Nordic walking is interesting less because it is โnewโ than because it changes how a familiar activity is loaded. By using poles, walking becomes a more upper-body-involved movement pattern, which may alter perceived effort and how the work is distributed across the body. That does not automatically mean it is superior to ordinary walking for every outcome, but it does make it a useful option for people who want a different training stimulus without moving into high-impact exercise.
The main strength of the idea is accessibility. For some walkers, especially those who prefer low-impact movement, the added stability and rhythm may make longer outings feel more manageable. That said, benefits will depend on technique, pace, terrain and consistency. In other words, the poles themselves are not the whole intervention; how they are used, and whether they help someone walk more often or for longer, may matter more than the label attached to the activity.
It is also worth separating plausible benefit from overclaim. Suggestions that Nordic walking engages the whole body are biomechanically reasonable, but that does not guarantee large changes in strength, cardio fitness or joint health in every person. The practical question is whether this format helps an individual sustain movement. If it does, that adherence advantage may be the real health value.
There are trade-offs. Pole use can feel awkward at first and may be unsuitable for people with certain shoulder, wrist or balance problems. For readers thinking about trying it, the best lens is not โIs this better than walking?โ but โDoes this make walking safer, more enjoyable or more doable for me?โ
If youโve noticed more people on casual walks using walking poles to help with their strides, itโs not a mere coincidence. Many are leaning into a specific form of exercise straight from the Nordic countries as part of their wellness routines: Nordic walking.
Originally an off-season training method for cross-country skiers, Nordic walking is a form of exercise that incorporates Nordic walking poles while you walk. These poles, which differ from more intense trekking and hiking poles, are designed to push against the ground with each stride and aim to engage your upper body, legs, and core.
โWhat started as a training method for elite athletes has become one of the most accessible forms of exercise in the Nordic countries because itโs low-impact, easy to do, and suitable for people of almost any age and fitness level,โ says Nicoline Roth, CEO and founder of NRTHRN Strong. โItโs a great example of how movement can be both highly effective and something you can do for life.โ
Walking by itself comes with many health benefits. And if it is your chosen form of exercise, you might want to consider Nordic walking to change up your routine a bit.
The Benefits
The main reason thereโs such interest in Nordic walking is that it comes with loads of health benefits. Heather Viola, DO, assistant professor of general internal medicine at Mount Sinai, lists some of the main ones as follows:
- Reducing pressure on your knees and lower-body joints
- Improving your balance and stability, especially on any uneven trails
- Engaging all the muscles in your upper body for a full workout
- Improving endurance and making uphill climbs easier
- Providing extra support on downhill sections
โA walking stick gives you an extra point of support, which can help you feel steadier and more confident,โ says Dr. Viola. โOver long distances, this can [also] help reduce fatigue and make walking feel more comfortable.โ
This is a great option for many people, especially recreational walkers, hikers, older adults who want extra stability, and anyone recovering from certain injuries or managing mild joint discomfort, she says. She also lists anyone looking to turn a regular walk into a more full-body workout as someone who will find this form of exercise super useful.
And beyond the health benefits, Roth adds that Nordic walking encourages people to spend more time outdoors. โIn Scandinavia, movement is often woven into everyday life rather than treated as something that only happens inside a gym,โ she says.
The Downsides
Nordic walking may not be right for everyone. โThey take a little practice to use correctly,โ says Dr. Viola. โAnd using them the wrong way can make walking feel awkward or less effective.โ
She says those with certain shoulder, elbow, wrist, or hand injuries may find that poles may cause more discomfort and should reconsider using these walking poles. You should also probably avoid this if you have balance issues, severe arthritis, or any medical condition that affects how you walk. (And on a more practical level, she says carrying these poles may also be inconvenient on narrow paths or crowded areas).
She recommends checking with your doctor or physical therapist to see if this is something that could work for you and to get tips on how to use Nordic poles safely.
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