Nordic walking is an effective full-body workout. However, it’s not as easy as it looks. It involves a complicated sequence of motions, so mistakes creep in all too easily.
Nordic walking is a great form of exercise that combines efficiency with a low risk of injury. It also has a positive impact on your health: You get plenty of fresh air, and it improves your cardiovascular fitness and increases your metabolism. Nordic walking also strengthens up to 90% of your muscles and relieves tension. If you use the poles correctly.
To obtain the desired results from Nordic walking and prevent health-related problems, using the right technique is crucial. Our brief guide to Nordic walking will help you to learn the ins and outs of the technique.
A= Appropriate posture
L= Long arms
F= Flat poles
A= Adapted stride length
Walking uphill will put a greater strain on your arms. Make sure you always give yourself a bit of a run-up.
Make sure you always bend your knees slightly. This gives you a lower centre of gravity. Reduce your stride length slightly. You can use your poles to slow yourself down.
The free Helsana Trails app is a navigation aid, tracker and planner all in one. You’ll also get addition-al Plus points for exercising outside. Download now and get started.
Getting the Nordic walking technique right requires some practice. Try to avoid the following:
The wrong technique can put undue pressure on your knees, hips and back, and damage your joints. Seek expert advice if you are unsure about anything. This can help you to optimise your Nordic walking technique.
Carbon fibre or graphite poles are lighter in weight than aluminium poles. They also vibrate less. The point where the strap attaches to your poles should be at the height of your navel (without rubber stoppers).
Adjustable poles provide greater flexibility, but tend to be heavier and break more easily. You should also make sure your poles have a wrist strap, non-slip grips and moisture-wicking material around the handle. Depending on the surface you will be walking on, you can attach metal spikes or rubber stoppers to your poles.
Tip: don’t use ski poles as a substitute for Nordic walking poles.
Wear sturdy shoes with a good profile that fit well and have a flexible sole. Wear breathable, comfortable clothes. If you are prone to blisters on your hands when doing Nordic walking, it might be a good idea to wear cycling gloves.