Nordic Walking: Health Benefits, How to Get Started, and How to Get Better

“Nordic walking is a safe, effective, and often-overlooked way to get more out of walking, offering real cardiovascular and musculoskeletal benefits with minimal joint stress,” says Eric McCarty, MD, the president of the American Orthopaedic Society for Sports Medicine and the chief of sports medicine at the University of Colorado Anschutz School of Medicine in Aurora.

But can anyone try it, and is it right for you? Here’s what experts have to say about this fitness trend, its benefits, and how to begin.

“Also known as trekking or ‘exerstriding,’ this type of exercise involves walking briskly with trekking poles, which look like ski poles, but instead have rounded rubber tips on the ends,” says Mary Yoke, PhD, a professor of kinesiology at Indiana University in Bloomington, a member of the American College of Sports Medicine, and an avid Nordic walker.

While there’s limited research on this niche workout, sports medicine experts generally agree that Nordic walking offers multiple potential health benefits. Here are a few.

Strengthens Muscles

Boosts Calorie Burn

“Nordic walking is a step up in intensity without being high-impact,” McCarty says.

May Relieve Chronic Pain and Fatigue

May Support Heart Health

Nordic walking could support heart health in ways that certain high-intensity interval training (HIIT) or moderate- to vigorous-intensity continuous training (MICT) activities may not.

In one study, 130 people with coronary artery disease completed a 12-week exercise program of twice-weekly workouts: either a 45-minute HIIT session utilizing dance-based movement or cardio equipment, a 60-minute MICT session on cardio equipment, or a 60-minute Nordic walk.

Improves Mood

While more research into Nordic walking specifically as a weight loss tool is needed, McCarty says the activity can support weight management — particularly as part of a broader lifestyle approach that includes a nutritious diet, adequate sleep, and other forms of movement.

To get started, you’ll need some specific gear. Here’s what Nordic walking experts recommend.

• Nordic Walking Poles “Using poles specifically for Nordic walking is essential,” says Albert Fatikhov, the president of the Nordic Walking Association of North America and a Florida-based certified Nordic walking instructor. Nordic walking poles are available in different lengths depending on height and preference, and are made of lightweight materials that allow for active arm movement — like aluminum (which tends to be cheaper, Fatikhov says) or carbon. Poles generally vary in price from around $50 to $200, and come with either a spiked tip for trails, snow, or grassy terrains, or a blunted tip for asphalt and hard surfaces.
• Appropriate Footwear You don’t need specialized shoes for Nordic walking — comfortable walking or running shoes are sufficient, Fatikhov says. Just choose a pair that features good arch support, meaning the shoe provides comfortable stability underneath the natural curve of your foot. This aligns with general recommendations to minimize musculoskeletal stress during aerobic activities.

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Nordic walking is quite different from your average stroll, so it may take time to get used to it. Use these tips to get started.

• Focus on proper technique. Fatikhov recommends mastering pole and stride technique first for best results. “Without proper technique, it becomes a regular walk and won’t produce the intended effects,” he says. While Nordic walking uses a regular walking motion, you’ll take longer strides than in normal walking, and place the poles to the side of your leg — as opposed to extending them in front of you — to gently propel yourself forward.

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• Pick the right surface. Begin by Nordic walking on flat, level terrain. “Start slow, build up muscles and endurance gradually, and Nordic walk on an even and stable surface before increasing speed and venturing out into the woods,” says Dr. Niebauer.
• Be mindful of distances. Nordic walking is more strenuous than leisurely walking, as its longer-stride technique can place a greater demand on the legs and other muscle groups, Niebauer says. Because of the increased muscle stress, beginners may want to start with shorter treks to allow the body time to get used to the activity. “Keep distances manageable, and progress gradually,” McCarty suggests.

If you’re ready to take your Nordic walking workout to the next level, consider the following approaches.

• Wear a weighted vest or backpack. A weighted vest or backpack while Nordic walking adds resistance, which also boosts calorie burn, builds endurance, and enhances muscle strength. To avoid muscle or joint pain, limit the weight to no more than 10 percent of your body weight.

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• Try interval training. Interval training involves alternating between short bursts of quicker or more powerful strides with periods of slower-paced walking.

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   This can take the intensity of any activity up a notch. Just be mindful of the terrain, as Niebauer points out that an uphill route combined with interval speeds and the long strides of Nordic walking could easily lead to exhaustion.
• Extend your workout length. While just 10 minutes of Nordic walking can be enough of a challenge, working your way up to 20 or 30 minutes can help burn more calories and keep your heart rate elevated.

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• Speed up … mindfully. The faster you move your legs to stride and your arms to work the poles, the harder your Nordic walking workout will become. But prioritize perfecting your technique first before increasing the pace to avoid an ineffective workout or injury.” Short bursts of speed and uphill climbs significantly increase intensity, but only if proper technique is maintained,” Fatikhov says.

Consuming the right nutrients before, during, and after your Nordic walking workout can make a noticeable difference in energy levels, performance, and recovery, says Katherine Brooking, RD, a registered dietitian in New York City.

Before You Nordic Walk

Before Nordic walking, you’ll want to maximize your energy stores without feeling overly full or uncomfortable. Eat a small meal or snack 60 to 90 minutes prior to exercise if you’re taking a moderate walk. “A small meal or snack in the 150- to 200-calorie range is usually enough for moderate walks, while longer or hillier sessions may benefit from closer to 300 to 400 calories,” Brooking says.

Carbohydrates should make up the bulk of your pre-walk fuel, as they’re the body’s preferred energy source during exercise, she says. Brooking recommends pairing carbs with a small amount of protein to help stabilize blood sugar and stave off hunger. A couple of options include oatmeal with nuts and fruit or a slice of toast with nut butter and grapes.

If you're walking for less than 30 minutes, you may not need a snack. But you still need to hydrate. “Aim to drink 12 to 20 ounces (oz) of water in the hour or two before heading out,” suggests Brooking.

During Your Nordic Walk

Most people don’t need to eat during a Nordic walk that’s shorter than 60 minutes. “Water alone is usually sufficient. Sip 3 to 8 oz every 15 to 20 minutes, and adjust based on weather and sweat rate,” Brooking says. She recommends adding electrolytes for longer or warmer sessions.

Extended or challenging sessions may also benefit from carbohydrates to help prevent fatigue. “A good rule of thumb is 30 to 60 grams (g) of carbs per hour, or roughly 100 to 200 calories per hour, depending on intensity,” Brooking says. Opt for easy-to-digest options such as a banana or orange, or dried fruit like dates or raisins.

After Your Nordic Walk

Proper nutrition is key for supporting muscle repair and replenishing energy stores post-Nordic walk.

Within 30 to 90 minutes of finishing your workout, she recommends a meal or snack that provides:

• 20 to 30 g of protein to support muscle recovery
• 40 to 70 g of carbohydrates to restore glycogen

Depending on the length and intensity of the walk, a balanced post-walk meal may fall in the 250- to 400-calorie range. This could look like eggs with whole-grain toast and fruit, or a yogurt parfait with granola and berries.

And don’t forget to rehydrate. “Aim for 16 to 24 oz of fluid post-walk, or more if you sweat heavily,” Brooking says.

• Nordic walking is a specialized, low-impact exercise that uses walking poles and may offer additional health benefits compared with conventional walking.
• Initial research suggests that Nordic walking can enhance cardiovascular health, caloric expenditure, endurance, and functional capacity.
• Experts recommend using proper technique, wearing appropriate gear, and staying nourished and hydrated if you want to try Nordic walking.