In Finland, winter is long and cross-country skiing is practically a national pastime. When the snow melted, Finnish skiers faced a problem: how to keep their upper bodies strong through the summer. Their answer was simple. They kept their poles and walked, planting them and pushing off with every stride, just as they would on skis. The Finns called it sauvakävely, or “pole walking,” and coaches formally described it as a training method as early as 1979.
By the late 1990s, a Finnish company began making poles designed for fitness walking and popularized the name “Nordic walking.” Today, millions of people around the world walk with poles, from young athletes to people in cardiac rehabilitation. And research has been kind to this humble practice. Adding two poles appears to turn an ordinary walk into a gentle full-body workout that burns more energy without feeling much harder. Here’s what the studies show and how to get started.
Key Takeaways
- Nordic walking grew out of off-season training for Finnish cross-country skiers.
- Using poles engages the arms, shoulders, chest, back, and core, turning walking into a full-body activity.
- In a field test, Nordic walking raised oxygen use by about 20% and calories burned by roughly 17 to 21% compared with regular walking, with no significant rise in how hard it felt.
- A systematic review of 16 randomized trials linked it to improvements in resting heart rate, blood pressure, exercise capacity, and quality of life.
- In a 2022 trial in heart patients, Nordic walking improved walking distance more than two other forms of cardiac rehab exercise.
Why Poles Make Such a Difference
In ordinary walking, your legs do nearly all the work while your arms swing along for the ride. In Nordic walking, each arm swing ends with a deliberate push through the pole. That push recruits muscles in the chest, upper back, shoulders, arms, and core. It also encourages a longer stride and a natural twist through the torso and hips.
The result is that more of your body is working at once. More working muscle means more oxygen and more energy used. Yet because the work is spread across many muscles, it often does not feel much harder. The poles also offer a little extra stability with every step, which many people find reassuring on uneven ground.
What the Research Shows
More energy burned, same perceived effort
A classic field study published in Research Quarterly for Exercise and Sport, had 22 adults (11 women and 11 men) walk 1,600 meters on a track, once with poles and once without. With poles, oxygen use rose by about 20% in both women and men. Calorie burn climbed from 4.6 to 5.4 calories per minute in women and from 5.7 to 6.9 calories per minute in men, an increase of roughly 17 to 21%. Heart rates rose modestly, by about 5 to 8 beats per minute.
Here is the part that makes Nordic walking so appealing: participants did not rate the pole walk as significantly harder. You get a bigger workout for about the same sense of effort.
Benefits for heart, blood pressure, and quality of life
A systematic review in the American Journal of Preventive Medicine gathered 16 randomized controlled trials with 1,062 participants, plus 11 observational studies, many in people living with health conditions. The authors concluded that Nordic walking had positive effects on resting heart rate, blood pressure, exercise capacity, maximal oxygen uptake, and quality of life. They suggested it could be recommended widely, both to stay healthy and to support recovery from illness.
A standout in cardiac rehabilitation
In a 2022 randomized trial published in the Canadian Journal of Cardiology, researchers at the University of Ottawa Heart Institute assigned 86 people with coronary artery disease to 12 weeks of supervised Nordic walking, moderate-to-vigorous continuous exercise, or high-intensity interval training. Every group improved. But by 26 weeks, the Nordic walkers had increased their six-minute walking distance by an average of 94 meters, compared with about 56 meters for continuous exercise and 60 meters for interval training. Walking distance is a meaningful everyday measure: it reflects how easily you can get around, shop, and keep up with life.
Nordic Walking: The Evidence at a Glance
| Study | Who | Key finding |
|---|---|---|
| Church et al., 2002 | 22 healthy adults, track test | About 20% more oxygen use and 17 to 21% more calories than regular walking, with no significant rise in perceived effort |
| Tschentscher et al., 2013 | 16 randomized trials, 1,062 participants | Benefits for resting heart rate, blood pressure, exercise capacity, oxygen uptake, and quality of life |
| Terada et al., 2022 | 86 adults with coronary artery disease | Six-minute walk distance up 94 m with Nordic walking vs. about 56 m and 60 m with other rehab exercise |
How to Start Nordic Walking
- Get the right poles. Choose poles made for Nordic walking, not hiking. They have a glove-like strap that lets you push off and release the grip, and an angled rubber tip for pavement. Adjustable poles are a good choice for beginners.
- Check the length. Stand tall holding the pole with the tip on the ground next to your foot. Your elbow should bend to roughly a right angle.
- Start by simply walking. Slip into the straps and walk normally, letting the poles drag lightly behind you. Your arms will naturally begin to swing in rhythm with your opposite leg.
- Add the plant and push. As your arm swings forward, plant the pole at an angle, roughly level with your opposite heel, and push back past your hip. Open your hand at the end of the push and let the strap bring the pole back.
- Stand tall and lengthen your stride. Keep your chest open and your gaze forward. Let the push from the poles carry you into a slightly longer step.
- Build gradually. Begin with 15 to 20 minutes, two or three times a week, and work up to 30 to 45 minutes. A local class or instructor can fine-tune your technique in a single session.
- Mix it up. Combine Nordic walking with other approaches, such as Japanese interval walking, by alternating three minutes of brisk pole walking with three minutes at an easy pace.
Making It Part of a Complete Routine
Nordic walking covers a lot of ground, building endurance while giving the upper body some work. To round out your week, add two short sessions of strength training, which research links to a longer life even in small doses. For balance, the slow, mindful movements of tai chi are a wonderful partner. And on busy days, brief bursts of movement, or exercise snacks, keep you moving between walks.
Like the Finnish skiers who invented it, Nordic walking is also best enjoyed outdoors. Walking through parks, along rivers, or on forest paths adds the calming benefits of nature to the physical ones.
The Bottom Line
Nordic walking is a beautifully simple upgrade to the most natural exercise there is. By adding poles, you bring your arms, shoulders, and core into the movement, burn more energy, and gain extra stability, often without feeling like you are working harder. Research supports benefits for heart rate, blood pressure, fitness, and quality of life, and it has proven especially valuable for people rebuilding their fitness after heart problems. All you need is a pair of poles and a path.
Frequently Asked Questions
Can I use hiking poles for Nordic walking?
You can, but true Nordic walking poles work better. Their special straps let you push back and release the grip smoothly, which is key to the technique and to getting the full upper-body benefit.
Is Nordic walking easier on the knees?
Many people find it comfortable because the poles share some of the effort and add stability. It is a low-impact activity, which makes it a popular choice for people who find jogging hard on their joints.
Will Nordic walking help with weight loss?
Because it burns roughly 17 to 21% more calories than regular walking at a similar pace, it can be a helpful part of a weight-management plan when combined with healthy eating.
Do I need lessons?
Not necessarily, but one or two sessions with an instructor can help you master the plant-and-push motion faster. Many communities and walking clubs offer free or low-cost beginner classes.
Sources
- Church TS, Earnest CP, Morss GM. Field testing of physiological responses associated with Nordic Walking. Research Quarterly for Exercise and Sport. 2002;73(3):296-300.
- Tschentscher M, Niederseer D, Niebauer J. Health benefits of Nordic walking: a systematic review. American Journal of Preventive Medicine. 2013;44(1):76-84.
- MDedge. Nordic walking bests other workouts for functional outcome in CVD (report on Terada et al., Canadian Journal of Cardiology, 2022).
- Wikipedia. Nordic walking: history and technique.
This article is for educational purposes and is not a substitute for personalized advice from a qualified health practitioner.
