Walking has always been known as one of the simplest ways of keeping fit that anyone can do. But how about converting your walking into a full-body workout that allows you to burn more calories, engage more muscles, and lose weight without running or lifting heavy weights?
Nordic walking does just that. It originated in Finland as an off-season workout for cross-country skiers and has become a popular activity across the globe. Nordic walking makes use of specially-designed walking poles that turn your conventional walk into a low-impact and full-body exercise. With more people looking for ways to lose weight, improve cardiovascular health, and keep active without putting strain on the joints, Nordic walking is gaining a lot of attention. But does it really work?
Let’s find the science behind this activity, its advantages, and ways of incorporating Nordic walking into your exercise program.
What is Nordic Walking?
Nordic walking is a manner of walking while using two specially crafted poles to assist you in moving forward. Nordic walking poles are different from hiking poles as they not only keep you balanced, but also ensure active arm movements. The poles assist one in utilizing the upper body muscles concurrently, while the legs perform motions without interference. Nordic walking helps over 90% of the main muscles of the body get engaged in the workout.
How Is Nordic Walking Different From Walking?
Both activities are similar in terms of improving cardiovascular fitness, yet Nordic walking involves a larger mass of muscles.
While walking, one works:
- Arms
- Shoulders
- Chest
- Upper back
- Core
- Gluteus
- Thighs
- Calves
Walking engages only the lower parts of the body in movement, unlike Nordic walking, which includes the concentration of work on the entire body. More muscle recruitment implies greater energy usage.
Do You Want To Know If Nordic Walking Is Effective For Weight Loss?
Nordic walking will certainly help, but it is not enough by itself. Caloric deficit occurs when the calories you burn are higher than the calories you take in. Nordic walking helps you burn more calories while building up your stamina and muscles. Studies show that Nordic walking can burn from 20 to 40 percent more calories compared to regular walking, depending on your gait speed, technique, surface morphology, and fitness level.
Given that it utilizes the entire body, Nordic walking allows you to create the necessary caloric deficit for gradual, steady weight loss.
What Makes Nordic Walking Burn More Calories?
The extra calorie burn is caused by additional muscle engagement.
To propel yourself forward with each step, you need to:
- Use your poles.
- Move your arms.
- Use your shoulders.
- Engage your core.
Your body will not engage just your legs, but many other muscle groups as well.
The more muscles involved, the higher the calorie expenditure.
Benefits of Nordic Walking Beyond Weight Loss
1. Full-Body Training
Nordic walking offers a workout for the entire body. Unlike regular walking, Nordic walking involves using both the upper and lower body to move.
The action of pushing forward helps activate a variety of muscles, including the:
- Biceps
- Triceps
- Deltoids
- Back
- Abdomen
While the legs continue to walk in their standard manner.
2. Non-Impact Exercise
One of the key benefits of Nordic walking is that the poles help to distribute body weight.
This lowers the strain on certain joints, including the following:
- Knees
- Ankles
- Hips
Making it ideal for:
- Elderly people
- People who are just learning to exercise
- People recuperating from injuries
- People who experience mild joint problems
3. Better Cardio Fitness
Nordic walking elevates your heart rate more than normal walking while offering comfort in the form of a steady pace.
Consequently, by doing regular exercise, you can improve:
- Heart condition
- Lung capacity
- Physical fitness
With no need for rigorous physical activities.
4. Aids in Better Posture
So many people are spending long hours sitting at their desks or using their smartphones.
Nordic walking helps them to achieve:
- Straight posture
- Shoulders opened
- Better spine alignment and
- More balance.
This is all because the poles stimulate upper-body movement.
5. Provides Better Muscle Strength
Nordic walking is an aerobic activity. However, using poles is similar to light resistance training for the upper body.
One can achieve better strength and endurance of muscles over time.
Can Nordic Walking Reduce Belly Fat?
No exercise in the world can make you burn fat only in one part of the body. Your belly fat will go down as part of losing fat throughout the body.
How to Practice Nordic Walking?
Getting started is relatively simple.
- Choose the right poles: Nordic walking poles are lighter than hiking poles and have wrist straps for your arm movement.
- Wear proper shoes: Shoes for Nordic walking should be comfortable and firm.
- Learn proper technique: Correct technique is more important than speed.
Keep in mind the following:
- Stand straight up.
- Relax your shoulders.
- Move your arms freely.
- Keep the poles positioned behind.
- Move back and not down.
- Shift your weight from heel to toe.
If possible, it is recommended to either acquire proper training from a certified trainer or watch reliable instructional videos.
How Long Should You Walk?
If you are doing it for general fitness and weight management: 30-60 minutes, 4-5 times a week. Newcomers should start with 20 minutes of moderate-paced walking, gradually increasing the amount of time walked and pace. Regular walking wins over occasional long-distance walks.
Combine Nordic Walking With Other Good Lifestyle Habits
Exercise alone does not typically result in significant weight loss. To lose weight more effectively: Eat a healthy, balanced diet. The diet should consist of: Vegetables, Fruits, Whole grain products, Lean protein, Healthy fats.
Reduce intake of:
- Soft drinks,
- Ultra-processed foods,
- Excessive refined carbohydrates.
Focus On Protein
Protein is crucial for preserving muscle mass and increasing satiety while losing weight.
Get Enough Rest
Adults should aim for seven to nine hours of restorative sleep each day.
Sleep deprivation can increase appetite hormones and decrease motivation to exercise.
Stay Hydrated
Proper hydration is important for overall physical performance and metabolism.
Strength Training
Incorporating resistance training two to three times a week preserves muscle while losing fat.
Who Shall Draw the Most Benefit From It?
Nordic walking can be suitable for:
- Beginners of all ages
- People are trying to shed weight
- The elderly are looking for low-impact workouts
- Individuals who are rediscovering exercise after a long time of inactivity
- Anyone who is looking for a more interesting way of moving, instead of simple walking
However, it is important to consult with your doctor if you have severe health issues or conditions.
The Bottom Line
Nordic walking is beyond just walking with poles. It involves aerobic activity in addition to light resistance training. This exercise utilizes the muscles of both the upper and lower body for burning more calories than regular walking, so it would be good to include Nordic walking in a weight-loss routine.
Nordic walking will not affect the abdominal area specifically, but can help with weight loss in general. Due to its low-impact nature, this type of exercise is perfect for people of all ages and fitness levels, especially those who are looking for a fun way to stay active.
If you want to become more active and promote cardiovascular health and long-term weight control, Nordic walking is the best option.
FAQs
Q. Is Nordic walking better for losing weight than regular walking?
Nordic walking usually burns more calories than common walking since it works on the upper and lower body muscles.
Q. How many calories are burned during Nordic walking?
The calories burned depend on body mass, tempo, land configuration, and intensity, but it can burn out from 20% to 40% more than walking regularly.
Q. Is Nordic walking suitable for beginners?
Definitely! Anyone new to Nordic walking can easily learn the essential skills.
Q. Are special poles required?
Absolutely! Nordic walking poles are manufactured for this purpose and are different from other poles, such as those used for hiking and trekking.
Q. Will Nordic walking help to get rid of belly fat?
No single type of exercise will help in the loss of belly fat. Nordic walking helps with the overall loss of fat, including belly fat.
Q. How much time should you spend doing Nordic walking?
It is recommended to do Nordic walking for 30-60 minutes, four to five times a week, depending on the level of fitness and target weight.
Q. Is Nordic walking suitable for the elderly?
Yes, it is a type of exercise associated with a low level of impact that may improve balance, endurance, and heart functioning, although you should always seek medical advice when you have some health problems.
(The article is written by Deepa Sarkar, Senior Medical Writer, and reviewed by Monalisa Deka, Deputy Manager, Clinical Health & Content, Medical Affairs)
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