What Everybody Ought to Know About Nordic Walking

The History of Nordic Walking

The use of the walking poles is as old as Methuselah.  Why people started to use them is unknown. Was it because as human beings aged they developed rounded shoulders and sunken chest and became afraid of falling over, so needed an extra support when walking?

Fact is, that in prehistoric times, sheppards and pilgrims used one or two sticks to make it easier to walk on uneven surfaces. Unloading the joints and extra stability were some of the early benefits of walking with sticks. On long treks, walks in the mountains or hills, the walking pole found its rightful place in walking.

Another forerunner of Nordic Walking was the use of the poles in the training methods of the cross country skiers in summer time. This application of training is written in literature as ‘pole training’ and has been used since the beginning of the 20th century.  After the fall of the iron curtain in Germany, trainers from the west compared their training methods to those of the Eastern bloc and it revealed that the Eastern bloc trainers had also been using this training method for several years. Their training with poles in summer was important in order not to lose coordination and muscle power of the arms and trunk over the summer.

Nordic Walking is one of the fastest growing recreational fitness sports in the world and has its roots in the early 1930s in Finland as an off season training method of the competitive crosscountry skiers. Development of Nordic Walking in its present form as a recreational physical activity for all started in early 1980 in Finland, and in 1997 the first official Nordic Walker poles were introduced to the public by one of the world’s largest pole manufacturers, Exel plc. The estimated population of Nordic Walkers at the end of the year 2007 was over 7 million.

Nordic Walking for Fitness and Cardio

Nordic Walking is fitness walking with specially designed Nordic Walking poles to engage the upper body during walking. It offers a very efficient, aerobic and easy way to improve your physical condition irrespective of age, sex or physical condition.

Nordic Walking can be up to 46% more efficient than regular walking (Cooper Institute Research 2000) depending on the intensity of the exercise.

The science behind Nordic Walking

There is a lot of scientific evidence about the benefits of Nordic Walking. INWA collects worldwide research concerning Nordic Walking and also consults actively with scientists, institutions and universities about new research projects. If you are interested in Nordic Walking studies or you are planning Nordic Walking related research project, please contact the INWA office.

General benefits of Nordic Walking are:

• Heart rate is higher than in regular walking (at the same speed) and calorie burn is increased
• Energy consumption increases when using poles by an average of approximately 20% compared with ordinary walking
• Reduces muscle tension and pain in the neck and shoulder region
• The mobility of the neck and spine may increase
• The muscles most actively involved are the forearm extensor and flexor muscles the rear part of the shoulder muscles, the large pectoral muscles and the broad back muscles.
• Does not aggravate joint and knee problems; may reduce load on knees
• Can improve cardiorespiratory fitness and improve muscular endurance
• Poles are a safety factor on slippery surfaces
• Is a fun and safe activity

As of 2009,  approximately 8 – 10 Million people do Nordic Walking on a weekly basis.

Ref: International Nordic Walking Federation, Founded in Finland 2000

ANWA, American Nordic Walking Association