Nordic walking: the best technique to take advantage of this exercise

Nordic walking or Nordic walking is one of the most attractive activities What can we do outdoors? It’s great when we can do it surrounded by nature to enjoy its beneficial effects, but it’s not essential. We can do this complete exercise at any time of the year, in a park or through the streets of our town.

Nordic walking is a training routine invented by cross-country skiers that has gained popularity, especially among older adults, because poles provide stability, but it is suitable for all ages.

Benefits of Nordic walking: more calories are burned than walking

Dr. Aaron Baggish, a cardiologist at Harvard Massachusetts General Hospital, explains the advantages of nordic walking: combines aerobic-type cardiovascular exercise with vigorous training of the legs as well as the muscles of the shoulders, arms, and trunk.

When you walk, you only activate the muscles below the waist. However, when you grasp the poles and move them energetically, you strengthen your upper body, you work from 80% to 90% of all your muscles and burn up to 67% more calories, which helps regulate weight.

nordic walking too Improves mood: decreases symptoms of depression and anxiety. These effects are multiplied if you share the activity with friends.

The need to coordinate to correctly support the poles makes Nordic walking also An exercise in body awareness. It forces you to be attentive to each movement to make it effortless.

A Nordic walking session can be a self-knowledge practice that allows you to discover how your body works, what your weak and strong points are.

Techniques to do Nordic walking well

Most start walking with the canes trusting their instincts, but there are several techniques. The main ones are:

In it “single poling” you advance the opposite stick to the leg. In it “double poling” Plant both poles forward at the same time while taking about three steps. This technique offers more security on ascents and descents.

Other aspects that you can take into account to improve your practice are:

A good cane grip technique favors coordination. When planting the stick, the hand holds the hilt. Then he releases it as the arm goes back. The staff does not fall because it is attached to the wrist by a leash. Keep your spine up. Make wide and vigorous movements with your arms. Adapt the pace to the type of terrain and your fitness level. You need to warm up before and cool down after practice. For this you can do the exercises that we propose in these pages. Be aware of each movement. Feel how some muscles contract and others relax, how far your arms reach, how you breathe, etc.

Walking technique and warm-up exercises