Walking with these poles will get your body moving and improve your health.

Nordic walking is a simple sport, which consists of walking at a brisk pace with the help of two poles, similar to ski poles. Although it may look like an ordinary walk in the countryside or city, there is a specific technique involved that makes it a whole-body, entertaining workout.

The Nordic method dates to the 1930s in Finland, when cross country skiers wanted to continue training in the summer, and started using their poles to do the same as they did in winter, but without the snow. Over the years, these poles were adapted for walking on land, and in the eighties, Nordic Walking began to be used as an activity in its own right.

Recent studies have revealed the many benefits of this sport to health and well-being: It improves the cardiovascular system (working the arms and legs allows the body to pump more blood to the heart), enhances flexibility and lung capacity, aids weight loss (400 calories/hour more than traditional walking) and prevents backache, and neck and shoulder pain).

Special poles

Ordinary walking, skiing and trekking poles are not suitable for Nordic walking. It is important to use the correct poles.

• Material: these poles are made of aluminium or glass and carbon fibre, so they are light and flexible (they weigh between 150 and 400 grams). The tip is made of tungsten (a type of solid metal), which does not sink into the ground. When walking on hard surfaces, a ‘paw’ is fitted on top, and to walk on earth, a spike.

• Length: sticks should be like an extension of your arms. They must measure around ⅔ of your height, so, for example, if you hold the stick with your arms alongside your body and rest it on the floor, your elbow should make a 90-degree angle.

• Handstrap: The supports have handstraps that are attached to the hands, so that the poles return to their position when the arm is moved backwards.

Nordic walking, step by step

Basically, as well as the poles, to do this activity you must wear suitable clothing and footwear, in other words, they must be suitable for all types of conditions.

• Walk tall: the secret to Nordic Walking lies in walking in an upright stance, holding your head high, with the shoulders relaxed and moving in time with your steps.

• Arm movements: arms move from the shoulders, not fully stretched, with long, relaxed movements. When the arm goes back, the hand opens, and then, when it swings forward, it closes again.

• Stick position: the supports must go in front of the body, and must stay back or parallel, and slightly above the ground. Plant the right pole angled at around 60 degrees holding the elbows close to the body, release and then plant the left pole.

• Rhythm: Walk at a constant, brisk pace. Your steps should be neither very long or very short. It all depends on how much you stretch your arms. The goal of Nordic walking is to keep your posture comfortable and natural.

This is a specific technique for walking outdoors, giving your body a total workout, improving breathing and strengthening your heart. Another healthy, fun way of looking after yourself!

This post is also available in: Italian