Imagine if you could burn nearly 50 percent more calories on your walk, engage almost every muscle in your body, take pressure off your knees, and have it feel no harder than a regular stroll. That's the promise of Nordic walking, and the science largely backs it up.
Nordic walking is one of the most underrated forms of exercise in the English-speaking world, hugely popular across Europe but still relatively unknown elsewhere. Here's everything you need to know.
What is Nordic walking?
Nordic walking is walking with two specially designed poles, similar to ski poles, that you actively push against the ground with each stride. It originated in Finland in the 1930s as a summer training method for cross-country skiers who wanted to maintain their fitness when there was no snow.
The key difference from regular walking is that the poles aren't just for balance (like trekking poles). You actively drive them into the ground behind you and push off, which engages your arms, shoulders, chest, upper back, and core muscles. This transforms walking from a primarily lower-body activity into a genuine full-body workout.
The big number: Regular walking engages roughly 50 percent of your body's muscles. Nordic walking engages up to 90 percent. That dramatic increase in muscle recruitment is why it burns so many more calories.
The calorie and fitness benefits
Multiple studies have measured the difference between Nordic walking and regular walking, and the results are consistently impressive.
The calorie burn increase ranges from 18 to 46 percent depending on technique and intensity. Skilled Nordic walkers who push hard with the poles reach the higher end. Even casual pole users see a meaningful 18 to 20 percent increase. Compare this to power walking, which increases burn by 30 to 50 percent but requires walking faster. Nordic walking achieves similar gains at a comfortable pace.
What makes this remarkable is that the increased effort doesn't feel proportionally harder. Because the work is distributed across more muscles, no single muscle group fatigues quickly. Studies show that people perceive Nordic walking as feeling about the same effort as regular walking, despite burning far more calories and reaching higher heart rates.
Why Nordic walking is gentle on joints
Here's the counterintuitive part: even though Nordic walking is more intense, it's actually easier on your joints than regular walking. The poles bear some of your body weight with each step, reducing the load on your knees, hips, and ankles by up to 25 percent.
This makes Nordic walking ideal for people with joint issues, arthritis, or those recovering from injury. You get a more intense cardiovascular and muscular workout while putting less stress on your lower body. It's the rare exercise that increases intensity and decreases joint impact simultaneously.
The poles also improve stability and balance, which is particularly valuable for older adults concerned about falls. The four points of contact (two feet, two poles) provide far more stability than walking alone.
The full muscle engagement
When you Nordic walk correctly, you engage muscle groups that regular walking barely touches:
- Triceps and biceps from the pole push and arm swing
- Shoulders and deltoids from driving the poles back
- Chest muscles from the pushing motion
- Upper back and lats from pulling the poles
- Core and abdominals from stabilizing the rotation
- Plus all the usual leg and glute muscles of regular walking
This comprehensive engagement is why Nordic walking is often recommended as a near-complete fitness activity. It combines cardiovascular exercise with light resistance training across your whole body, addressing the main gap that regular walking leaves (upper body and core work). In our walking vs gym comparison, we noted that walking's main limitation is upper body strength. Nordic walking partially solves that.
How to Nordic walk: the technique
The basic technique is intuitive but takes a little practice to do well. Here's the breakdown.
The arm and pole motion
Nordic walking uses the same opposite-arm-to-leg pattern as natural walking, just exaggerated and powered. As your right foot steps forward, your left arm swings forward, planting the pole at an angle pointing backward. Then you push down and back against the pole, propelling yourself forward.
The key cue: plant the pole at an angle, then push back past your hip. Many beginners just carry the poles or plant them vertically without pushing. The propulsion comes from the backward push, so focus on driving each pole behind you and extending your arm fully back before lifting it for the next plant.
The grip release
A signature element of proper Nordic walking technique is opening your hand at the end of each push. As your arm extends fully behind you, you relax your grip and let your hand open, with the pole staying attached via a wrist strap. This allows full arm extension and a complete push. Then you close your hand again as the pole swings forward for the next plant.
Posture and stride
Stand tall with a very slight forward lean. Take slightly longer strides than normal walking, since the poles help drive you forward. Roll through each foot from heel to toe with a strong push-off. Keep your shoulders relaxed and down, not hunched up around your ears.
Choosing Nordic walking poles
Nordic walking poles are different from trekking poles. They have specially designed straps (more like fingerless gloves) that let you push and release, and angled rubber tips for pavement plus removable spikes for trails.
Pole length matters. The general formula is your height in centimeters multiplied by 0.68. So a person who is 170 cm tall would use poles around 115 cm. Many poles are adjustable, which is convenient when starting out and figuring out your ideal length. When you hold the pole with the tip on the ground next to your foot, your elbow should be at roughly a 90-degree angle.
Material: Aluminum poles are affordable and durable, good for beginners. Carbon fiber poles are lighter and absorb vibration better, preferred by serious enthusiasts but more expensive. For starting out, basic adjustable aluminum poles are perfectly fine and inexpensive.
Getting started
Nordic walking has a gentle learning curve. Most people grasp the basic technique within one or two sessions. Here's how to begin:
- Get poles and adjust them to the correct length for your height.
- Start by dragging the poles. Walk normally and just let the poles drag behind you, attached to your wrists, to get used to the natural arm swing without overthinking.
- Add the push gradually. Once the rhythm feels natural, start actively pushing down and back against each pole as you plant it.
- Practice the grip release. Work on opening your hand at the end of each push for full extension.
- Build duration. Start with 20 to 30 minute sessions and increase as your upper body adapts. You may feel your arms and shoulders the next day, which is normal.
Many cities have Nordic walking groups that offer free or low-cost introductory sessions. Learning from an experienced instructor for even one session dramatically improves your technique compared to self-teaching.
Who is Nordic walking best for?
Nordic walking suits almost everyone, but it's particularly valuable for:
People who want more from their walks. If you've plateaued with regular walking and want greater calorie burn and full-body engagement without switching to running, Nordic walking is ideal.
People with joint issues. The reduced joint load makes it perfect for those with knee or hip problems who still want an effective workout. See our joint health guide for more.
Older adults. The stability, balance benefits, and full-body engagement make it one of the best exercises for staying fit and preventing falls in later life.
People rehabbing injuries. The poles provide support and reduce impact, making it a common recommendation in physical therapy.
People who want efficient workouts. If you want maximum fitness benefit per minute of walking, Nordic walking delivers more than regular walking in the same time.
Nordic walking vs regular walking
| Factor | Nordic walking | Regular walking |
|---|---|---|
| Calories burned | 18-46% more | Baseline |
| Muscles engaged | Up to 90% | ~50% |
| Upper body workout | Yes | Minimal |
| Joint impact | Lower (poles share load) | Moderate |
| Balance and stability | Better (4 contact points) | Standard |
| Equipment needed | Poles required | None |
| Learning curve | Short | None |
| Convenience | Need to carry poles | Just walk |
The main downside is simply that you need poles and have to carry them. For your daily errands and casual walks, regular walking is more convenient. But for dedicated fitness walks where you want maximum benefit, Nordic walking is hard to beat.
Track your Nordic walks
StepMax tracks your steps, distance, and calories whether you're walking with poles or without. Watch how your numbers add up across all your walks.
Download on Google Play Download on App StoreThe bottom line
Nordic walking is regular walking's more powerful cousin. By adding poles and engaging your upper body, you burn up to 46 percent more calories, work nearly every muscle in your body, and reduce the impact on your joints, all while it feels no harder than a normal walk.
It requires a small investment in poles and a short learning period, but for anyone who wants to get more from their walking without switching to a higher-impact activity, Nordic walking is one of the best options available. Give it a try. Your whole body will thank you.