What is Nordic walking?
In simple terms, Nordic walking involves walking with specially designed poles using a particular technique.
The poles aren’t simply carried alongside you. They’re used behind the body to help create propulsion as you walk.
This brings the upper body into something we already do naturally — walking.
At WALX South Lincs, we develop this further through Total Body Walking®, looking at how the whole body works together, from the feet upwards.
And there is evidence behind the idea that Nordic walking involves more of the upper body. Research comparing Nordic walking with ordinary walking has found greater upper-body muscle activation when the poles are used correctly.
Is it really different from normal walking?
Yes — but technique matters.
Nordic walking is more than going for a normal walk while carrying two poles.
Your arm action, posture, pole position and the way you push through the pole all contribute to the movement.
One study comparing Nordic walking with ordinary walking found substantially greater upper-body muscle activation and, on level ground at the same speed, around 22% greater oxygen consumption in the Nordic-walking condition. That’s one study under controlled conditions, so I wouldn’t suggest everybody will burn exactly 22% more calories, but it demonstrates why using the poles properly can make walking more physically demanding.
That’s why I think learning the technique properly is important.
What is Total Body Walking®?
At WALX South Lincs, we teach Total Body Walking®.
For me, it’s about thinking about the person as a whole rather than concentrating solely on the poles.
Feet, legs, hips, core, shoulders and arms all have a part to play.
One of the things I enjoy most during our Discovery sessions is seeing how quickly somebody can begin to feel the difference.
Quite often, within the first few minutes I can get somebody to become more aware of their core working as they learn the technique.
And our core is important to everyday life. We use it when we stand, sit, walk and perform countless everyday movements.
Does Nordic walking burn more calories?
Potentially, yes.
When you’re using additional muscle groups and increasing the physical demand of walking, your body requires more energy.
But I wouldn’t get too hung up on a particular calorie figure.
What interests me more is that we can take something as natural as walking and, through technique, turn it into more of a whole-body activity.
For somebody who doesn’t fancy joining a gym or doing conventional exercise, that’s quite appealing.
What if I’m getting older?
This is particularly important to me because many of the people who come to us aren’t looking to become athletes.
They simply want to keep moving and remain independent.
Research involving adults aged 60–92 has found that Nordic walking programmes can improve measures including dynamic balance, muscle strength and aerobic capacity.
But I also see it first-hand.
One of the most rewarding sessions I’ve taught recently involved three people in their 80s learning to pole walk.
They weren’t interested in becoming athletes.
They wanted to move.
As they started using the poles, they told us they felt more supported and confident, their posture felt more upright, and they were able to move slightly quicker.
For me, that’s what this is really about.
What if I’ve got aches and pains?
This is another question I completely understand.
I have problems myself with my right knee, lower back and hip, so I know how easy it is as we get older to become more cautious about movement.
Personally, I find using the poles gives me a feeling of support and confidence when I’m walking. Sometimes I describe it as feeling as though I’m bouncing along.
However, everyone’s circumstances are different.
Nordic walking shouldn’t be presented as a treatment for joint problems, and research on level walking doesn’t show that using Nordic poles automatically reduces loading through the knee.
If you have an injury or medical condition affecting your ability to exercise, get appropriate medical advice.
Do I need to be fit to start Nordic walking?
No.
This is probably one of the biggest messages I’d like people to take from this article.
We’re not looking for athletes.
You start at your own level.
We can work on the technique gradually and allow you to discover what you’re capable of rather than expecting you to keep up with somebody else.
Nobody gets left behind.
Do I need to buy Nordic walking poles?
No.
We provide poles for our Discovery and Power of Poles sessions.
I’d actually recommend trying Nordic walking before buying poles.
There are differences between Nordic walking poles and trekking poles, and getting the correct equipment and setup can make a considerable difference to your technique.
Come and learn first. We can talk about equipment later.
Why does professional instruction matter?
I’ve seen people walking with poles that are too high, using poles in front of the body rather than behind, or using trekking poles as though they’re Nordic walking poles.
That’s not a criticism — how would you know if nobody had shown you?
But if you’re going to use poles, I believe it’s worth learning how to use them properly.
That’s why our introductory sessions aren’t simply organised walks.
We’re teaching you a technique.
Once you’ve learnt it, you can take that knowledge with you whenever you walk.
How do I start Nordic walking with WALX South Lincs?
We’ve deliberately made the first step simple.
Start with one of our free Discovery sessions.
Come along, meet us and try the poles.
You don’t need to own anything, you don’t need previous experience and you don’t need to worry about whether you’re fit enough.
If you enjoy Discovery, your next step is our Power of Poles session, where we spend more time developing your technique.
From there, you can progress into our six-week Active Start™ programme, where we’ll support you through those important first few weeks and help you continue progressing.
Discovery → Power of Poles → Active Start™
That’s your route into Nordic walking with us.
And there’s another reason we walk
For me, WALX South Lincs isn’t only about physical activity.
We’re creating a walking community.
It’s getting outdoors, moving, talking, laughing and connecting with other people.
And when the walk finishes?
Quite often, we stay for coffee.
That’s why one of our favourite sayings is:
Come for the walk… stay for the friendship.
Ready to discover Nordic walking?
If you’ve been wondering “How do I start Nordic walking?”, don’t worry about buying equipment or whether you’re fit enough.
Come and try it first.
Book a free Discovery session through WALX South Lincs or call 01775 729243.
You don’t have to be an athlete. Nobody gets left behind