Nordic Walking: A beginner's guide
Nordic walking works 90% of your muscles! Find out more about this sport and how to get started.
What is Nordic Walking?
Nordic walking is walking with poles. But not just any old way! With a specific technique that works 90% of the body's muscles.
Why it's great
More muscles involved
- Arms, shoulders, back (thanks to the sticks)
- Legs, glutes (like classical walking)
- Abs (stabilization)
More calories burned
- +40% compared to classic walking
- 400-600 calories per hour
- Superior cardio effort
Less joint stress
The poles absorb some of the weight, taking the strain off knees and hips.
Equipment
Sticks
- Size: about 70% of your height
- Material: carbon (light) or aluminum (cheaper)
- Handles: with suitable straps
Shoes
Hiking or trail shoes, with good cushioning and grip.
Clothing
Classic sportswear, adaptable to the weather.
Basic technique
Movement
- Walk naturally
- Plant the stick opposite the front leg
- Push the stick backwards
- Relax the hand at the end of the push
- Repeat, alternating
The classic mistake
Do NOT walk with the sticks in front of you like walking sticks. The stick digs in at heel level and pushes backwards.
Where to start
Alone
YouTube is full of free tutorials. Start with 20-30 minutes and build up gradually.
In a group
Join a local club. Learning is faster and more fun.
NevoMove compatibility
Nordic walking counts as normal walking. Your steps are recorded as normal. Your Nevomon will appreciate the extra effort!