Nordic Walking: Overview
Origin, Health Facts, Technique, Gear

This page presents a detailed overview of Nordic Walking, an efficient, low-stress exercise technique that involves the use of walking poles to engage the legs and upper body in a total body workout with clinically demonstrated physical and psychological benefits. The origin and health benefits of Nordic Walking are reviewed, followed by an introductory examination of the technique and equipment employed to achieve optimal results. Clinical references are included at the bottom of the page, and related links are presented at right. Sources from which to purchase the poles online are provided for both the United States and Canada.

N O R D I C   W A L K I N G... pole walking; walking with poles

Image Credit: Exel

Origins...

The origins of Nordic Walking may be traced to Finland, where, in the early 1930s,¹ cross-country skiers began using poles to positive effect during their summer training. In the 1980s, clinical studies correlated the use of trekking poles with fitness levels. Subsequent studies in the 1990s demonstrated that this simple, efficient exercise increased cardiovascular activity, significantly enhanced muscular and aerobic fitness, and improved overall vitality.

Nordic Walking was developed by Finnish sports equipment manufacturer, Exel Oyj, in close cooperation with sports medicine researchers and other fitness professionals.^2,3 As a defined fitness exercise with specific training equipment, it was officially launched in 1997. Today, some 760,000 Finns regularly participate in this activity'⁴ and the trend has since spread throughout Scandinavia and Europe, where it is estimated that about 3.5 million people now do it regularly, urged on by some 3,000 trained instructors.⁵

As educational programs sponsored by industry leaders promote the benefits achievable through correct use of the technique, interest is growing in other countries around the world, including the Australia and Japan.⁶  In North America, EXEL, LEKI, ANWA, and others provide organized programs, demonstration clinics and training aids for the growing number of individuals expressing interest in or already practicing the technique, on their own or in a local group.

[...] The reasons for the sport's popularity are many, according to Theo Walther, who runs the Theo Walther Nordic Walking School in Bonn. A trained Nordic Walking instructor since 2002, Walther said a growing interest in preventive medicine in Germany has raised interest in Nordic Walking.

"I think more than 50 percent of Germans have computer jobs. They don’t move enough and have health problems as a result," Walther said. "Nordic Walking can be tailored to people at all ages and stages of fitness or ability... It can be done like a competitive sport, but we also do it with handicapped people and in old age homes." ⁷

Nordic Walking can be adapted to individual fitness levels. It isn't just for the fitness enthusiast who wants a high-intensity, total body aerobic workout. Virtually everyone who can walk, and many who have difficulty walking, can go Nordic Walking.

Image Credit: LEKI USA Why is Nordic Walking better than just walking? Nordic Walking increases your heart rate, oxygen consumption and caloric expenditure without increasing your perceived rate of exertion. You don't feel like you're working any harder but, in addition to working your legs, you're experiencing a full range of motion that engages the abs, arms, shoulders, upper chest and back muscles. The poles provide additional stability and help reduce stress in the knees and other joints. Bone density can be increased through this sort of resistance training, and posture also improves through use of the proper technique and arm motion. Clinical and anecdotal reports indicate that this type of exercise may prove beneficial in broad range of conditions, including the arthrides, back pain, cardiac syndromes, chronic pain, fibromyalgia, obesity, osteoporosis, repetitive stress injury, thoracic outlet syndrome, depression, mood disorders, and more. Source: Walking is Good for Your Health - Nordic Walking may be even Better Kaj E. Rekola PhD MD. (2007) Cached page, Retrieved 10.02.10 © Fifty-Plus Lifelong Fitness. Kaj E. Rekola specializes in the translation and localization of biomedical materials to and from Finnish, English, and Swedish. [...] In Nordic Walking, poles resembling ski poles are used to involve the upper extremities in the walking exercise. The poles are equipped with wrist straps and rubber caps over the metal tips making it possible to use them on pavement while reducing the impact of the hard surface. Nordic walking has been used for summer training in competitive Nordic skiing to maintain and improve upper extremity strength and endurance as well as maximal oxygen uptake (VO2max). It has been used in the United States at the University of Wisconsin in the rehabilitation of patients after myocardial infarction (MI). In the MI study, the oxygen uptake increased on average 21% compared to walking without poles. In a recent study at the Cooper Institute in Dallas, Texas, preliminary results showed an increase in the oxygen uptake (up to 46% in some individuals). The caloric expenditure increased accordingly. In addition to the increased energy cost that can have a training effect improving cardiovascular capacity, a recent study found beneficial effects in terms of neck and shoulder pain that are so common in our computerized society. Another study found that using hiking poles in simulation of uphill backpacking resulted in some reduction of the load on knees. In summary, Nordic walking is an exercise form with many advantages, both for the healthy individual needing a more vigorous exercise form, especially for cardiovascular benefits, and for an individual with restrictions from a medical condition that precludes jogging or running. It can also be advantageous for those with medical conditions of arthritic or neurological origin that make normal walking without support difficult. [...] For information on the use of poles for Balance & Mobility in a range of medical conditions, see here. The Positive Impact of Nordic Walking I am a long time fitness and health educator with a keen interest in and specialty of working with older adults. When considering the important role that maintaining proper posture and body alignment plays as we age, I am always impressed with the positive impact that Nordic Walking has in these areas. Those who use Nordic Walking poles for the first time are most always thrilled with the immediate postural corrections that they feel. Older adults, in particular, want to pay attention to lifting the rib cage, opening the front of the shoulders and feeling stronger in the upper back, knowing that this improvement can play a major role in fall prevention. I highly recommend that older adults get quality, Nordic Walking instruction and safe, top quality poles so that they have a positive, first experience. From that starting point, it is then safe build time, intensity and frequency into their Nordic Walking program...for LIFE! Christine R. Schnitzer, Living Well - Aging Better, Christine Rose Enterprises, LLC The many benefits of Nordic Walking... Culled from multiple sources, including: LEKI | Exel | Swix | Nordic Walking UK | Nordic Walking Online Nordic Walking exercises 90% of all muscles, while ordinary walking works the muscles in blue letters. See Realizing the Potential of Nordic Walking. Image Credit: Tom Rutlin. Adapted. Heart rate is 5-17 beats per minute higher (e.g., 130 beats per minute in normal walking, versus 147 beats per minute in Nordic Walking). Increases oxygen consumption and burns approximately 400 calories per hour (compared with 280 calories per hour for normal walking). Releases pain and muscle tension in the neck and shoulder region, increasing the lateral mobility of the neck and spine. Total body workout involves 90% of all muscles; actively engages forearm extensor and flexor muscles, rear part of the shoulder muscles, the large pectoral and broad back muscles; strengthens upper body and creates resistance to build better bone density. Reduces load on knees and other joints. Reduces heel strike force. Consumes approximately 400 calories per hour (compared with 280 calories per hour for normal walking).

Warming UP for Nordic Walking
Source: LIVE TO NORDIC WALK. NORDIC WALK TO LIVE.

	QUAD STRETCH Stand up straight, holding pole for support. Gently bend your knee behind you to grasp your ankle with the other hand. Bring ankle towards glutes, hold for 15 seconds, then switch legs.
	HAMSTRING STRETCH Plant both poles shoulder-width apart. Place straight leg in front, heel on ground, toes pointed up. Gently bend other knee while leaning forward with straight back. Hold for 15 seconds, switch sides.
	CHEST/UPPER SHOULDER STRETCH Grasp pole behind back, hands a little wider than shoulder width. Lift pole up towards head until you feel stretch.
	LAT/BACK STRETCH Place poles well out in front of you. Lean on poles with straight arms. Bend upper body at waist downward; do not hyper-extend lower back.
	TRICEP/ARM STRETCH Grab the top of the pole grip with one arm. Bring pole over head and down back; grasp other end with other hand. Pull down on lower part until you feel stretch in back of arm.
	TORSO/LATERAL TWIST Grab pole with wide grip overhead. Standing up straight, bend at side, reaching opposite hand over head. After stretch, change sides, then come back to neutral. From neutral, gently twist torso until you feel stretch, then turn other way.

The Nordic Walking Technique

Nordic Walking involves a simple enhancement of your normal arm swing, but this must be integrated with your walking movement to achieve the full benefits of the exercise. One of the best presentations available is provided by Bernd Zimmermann, at Nordic Walking Online. Bernd is the Founder and Master Coach of the American Nordic Walking Association (ANWA), which promotes Nordic Walking in the US. His Nordic Walking Instructional DVD/VHS, and his Nordic Walking e-book, can be ordered here.

Bernd distinguishes between what he terms 2-wheel drive, when you're just walking, and 4-wheel drive, which takes you to "a brand new level" as you grip the poles and engage your upper body in the process.

Source:
Nordic Walking Online → Basic Technique
Bernd's site features many useful illustrations.

[E]very step should begin with the heel touching the ground and rolling forward to the ball and toe area, where you will push off to propel yourself forward.

The hands should constantly be in a "grip-n-go" state with the pole. They should grip the pole every time the pole hits the ground, then let it go as it is drawn back behind the body, finishing up with an open hand.

As the arms continue to move the poles, the torso and hips should be involved in a counter-swinging motion from the lower body. This effectively works the mid-torso muscle groups. [...]

Some of the typical mistakes beginning Nordic walkers could make might be:

• Staying in "2-wheel drive"
  By not using the upper torso correctly as part of your workout, you remain in 2-wheel drive.
• Planting the poles too far from the body.
  Having the poles too wide lowers the effectiveness of your Nordic walking.
• Walking with Closed Hands
  Keeping your hands closed at all times does not allow for proper blood circulation.
• Walking with Open Hands
  Walking with hands open all the time reduces the efficiency of your poling.
• Improper leg and pole placement.
  If the pole and leg are placed on the same side, you are not able to perform the proper diagonal stride with the hips involved in a counter-swinging motion.

	Online Training & Nordic Walking VIDEOS Terri Schneider is a renowned multi-sport endurance athlete and an elite international adventure racer who has raced in more than 30 countries at the world-class level. She has shared her personal experiences, research, and expertise through her work as a coach and speaker at a range of events, including high-profile talk shows, news segments, the Discovery Channel, USA Network, and in popular fitness and outdoor publications. Her website features an informative article entitled Nordic Walking: Information, Technique, and Gear, as well as four free Quicktime™ videos, sponsored by LEKI. Nordic walking warm-up (9.3MB / 04:27) Nordic walking technique (7.4MB / 03:28) Pole-length adjustment (3.4MB / 01:35) Wrist-strap adjustment (4.7MB / 02:13) Nordic Walking History 1 Marko Kantaneva demonstrates his original Nordic Walking technique, developed in 1997.3 (18.12.08) The correct way to Nordic walk, enabling you to derive 20% to 50% more benefit from your exercise session. For additional videos by Kanteneva, see his channel page. The Pioneering Work of Tom Rutlin, in the United States The following two videos, transferred to DVD from the original 1992 VHS version made by Tom Rutlin, developer of Exerstrider®, describe his approach to fitness walking with specially designed poles (Nordic walking). They were created to "explain" this totally new concept of exercise to people with no prior knowledge of it. "In 1992 I made my first instructional video to distribute along with each pair of poles I sold. From 1988 until that time, those new to Exerstriding had only my early printed instruction manual to use as a learning tool. Having struggled a great deal attempting to learn to Nordic ski with only the aid of a few illustrated books on the subject back in the 70s, as soon as I could afford to buy what was at the time a 'high tech' video recorder, I enlisted the help of my brother-in-law (a photographer) and we put together this rather crudely produced video." This is an important historical record. "As you will see," adds Rutlin, "very little has changed in terms of the technique I have advocated since 1988." — Source: Tom Rutlin shares his first instructional video, Clair Walter (13.11.08) Retrieved 19.02.10. Exerstrider Nordic Walking video from 1992 Part 1 (YouTube: 12.11.08) Double-click to enlarge Exerstrider Nordic Walking video from 1992 Part 2 (YouTube: 12.11.08) Double-click to enlarge

The Equipment...

Specifically designed poles are used to engage the upper body in Nordic Walking. The "grip-n-go" technique requires a wrist attachment that enables grip release when the trailing arm is fully extended. The wrist strap is of unique design, and is one of the factors that distinguishes poles from different manufacturers. The strength and related properties of the pole are also important considerations.

About LEKI...

LEKI, the world’s leading manufacturer of ski, hiking and trekking poles had its start in Kircheim, Germany as a hobby of its founder, Karl Lenhart, an airframe mechanic and avid skier. Lenhart developed an aluminum tempering process that produces a pole shaft of incomparable strength. For over 50 years, LEKI has introduced a series of technological “firsts” including a dual-component adjustable pole-locking technology. Today, LEKI is the world’s leading manufacturer of ski, hiking and trekking poles which can be found in use anywhere from the slopes of Aspen to the summit of Mount Everest. LEKI confidently warranties all Nordic Walking Pole models for life.

Key Features of LEKI Nordic Walking Poles The Nordic Walking "grip-n-go" technique involves releasing the hand grip and relying on the wrist strap of the trailing pole when the arm is fully extended to the rear. Hand straps vary among manufacturers. LEKI’s Trigger Strap is both adjustable and releasable; it provides superior wrist support through an integrated system which also enables you to click out of the grip and grab your water bottle, for example, or slip on a jacket, then click back in. The length of the poles is an important factor in deriving maximum benefit from Nordic Walking. Optimum pole length is determined by one's height, limb length, and experience 8. The formula used to calculate optimum length is one's height in centimeters (H), multiplied by a conversion factor which varies among different authorities; e.g., H x 0.68 H x 0.70 (Click to calculate in cm; Komperdell, Austria) H x O.72 H x 0.7 ± 5cm Telescopic poles allow adjustments for terrain, but non-telescopic poles are often recommended for vigorous exercise.9 The LEKI Easy Lock System makes it easy to adjust the poles to your personal needs; it ensures solid locking with little tightening torque required. LEKI Nordic Walking poles are equipped with Carbide Flextips for use on rough or slick surfaces. LEKI Rubber Fitness Tips are fitted over the Carbide Flextips and are used for Nordic Walking on pavement, where they deliver added support and stability. Facing toward the back as you use the poles, these rubber tips enable you to “push off” more efficiently, thus increasing your upper body workout.

Sources Cited

1. Evolution of Nordic Walking,
   International Nordic Walking Association (INWA)
   
   
   • 1980´s
     • First public trials of walking with ski poles take place in Finland. Sport colleges offer walking with poles as an new form of exercising. Development of walking with poles (later known as Nordic Walking) starts as a fitness sport suitable for all.
   • 1990’s
     
     • Scientific research of Power Walking and Exerstriding in the USA is published. First scientific tests about the health benefits of Nordic Walking are carried out in Finland.
   • 1996
     • Nordic Walking, in its present form, was established when Suomen Latu (The Central Association for Recreational Sports and Outdoor Activities), Vierumäki the Finnish Sports Institute and a Finnish composite sporting goods manufacturer Exel joined together to develop walking with poles.
     • In Finnish language the sport was called “sauvakävely”, pole walking.
     • First articles and brochures about Nordic Walking were produced. Test and studies about Nordic Walking and development of a concept started.
   • 1997
     
     • Exel invents the name “Nordic Walking” for international use and introduces the first composite Nordic Walker® pole in Finland as a result of co-operation with Suomen Latu and the Finnish Sports Institute and starts developing the marketing concept for the sport.
     • First instructional materials for Nordic Walking and first Nordic Walking Instructor courses by Suomen Latu.
     • International launch and boom of Nordic Walking begins.
   • 1998
     
     • Suomen Latu gets the main prize “The health act of the year” for their work on Nordic Walking in Finland. Introduction of Nordic Walking to the president of Finland.
     • Nordic Walking launched by Exel and Suomen Latu to Sweden, Norway and Denmark.
     • First Nordic Walking video in Finnish.
     • Pope “Nordic Walks” in a photo in Sunday Times.
   • 1999
     • Nordic Walking is introduced first in Switzerland, then in Germany and Austria.
   • 2000
     • International Nordic Walking Association is established in Finland to promote and teach Nordic Walking worldwide.
     • First draft of International education system and materials is developed.
     • Exel gets Innovation Finland 2000 main prize for the development of Nordic Walking internationally.
     • Research project with Cooper Institute starts.
   • 2001
     • Exel is the finalist of Brand New Brand competition with Nordic Walking concept, ISPO Winter 2001.
     • First official INWA-member countries are Germany and Austria.
     • First international Nordic Walking video is produced in co-operation between INWA and Exel.
   • 2002
     • The "Nordic Fitness Sports" concept is introduced and the first basics of the "Nordic Fitness Sports Park" concept is developed.
     • First INWA Convention was held in Vierumäki Sports Institute in Finland. [...]
2. Background of nordic walking
   The original version of this article is no longer available online; an abbreviated version can be found here. (Exel)
3. Nordic Walking - Step by Step, David Downer (2006:18-19)

   While studying and working at the Finnish Sports Institute at Vierumäki (1994–1997), Finnish Pole Walking pioneer Marko Kantaneva was developing his own ideas for combining Fitness Walking with his passion for Nordic (Cross-Country) Skiing. The result of Marko’s work was the ‘total body’ exercise concept of Sauvakavely, or Pole Walking in English.

   Pole = Sauva: Walking = Kavely.

   By the spring of 1997, Marko had written the first Pole Walking article to be published in the newsletter of Suomen Latu (The Central Association for Recreational Sports and Outdoor Activities). He was then commissioned by Suomen Latu to write a Pole Walking training program.

   Ski pole manufacturer Exel Oyj joined forces with Suomen Latu to promote the concept of Pole Walking to the Finnish consumer. Exel Oyj met Marko at a photo shoot, where they invited him to help them design their poles. Marko agreed and provided his specifications and the original figures for their pole height chart. [...]

   [...] Marko Kantaneva has since joined Australian Pole Walker, Michael Gates, in cofounding PoleAbout.com.

4. News and Press Releases, INWA
5. Finns' fitness craze takes pole position: Nordic walking may raise laughs, but it sheds calories without tears
   Jamie Doward, The Observer | UK News (13.03.05)
6. Finnfacts - English - Innovations and Industry - Health and Wellness
   No longer online. See Google's cached version here.

   [...] Besides Finland, Nordic walking is popular in Sweden, Norway, Germany, Austria and Switzerland. “New countries include Australia, Japan, France, Italy, the Benelux countries, Iceland and Denmark. Interest is great, and people are attracted by its ease, effectiveness, its social nature and the possibility of doing it all the year round,” [says Aki Karihtala, senior vice president of EXEL, which holds a 70 per cent share of the world market in Nordic walking poles]. One of the most important reasons for the success is that we don’t offer only the products but the whole concept with the educational programs. We need to teach and show people, what the right technique is, what you can do with the poles to get the maximum efforts and how to build exercise programs. We should also not forget that from our target group most of the people are in not that good physical condition and therefore we need to make sure very carefully that everything goes well. Heart rate monitoring during the exercises has an important role as well when we think about people, who are not that used to “listen” to their bodies during the exercises... [Read more]

7. New German Fitness Trend Makes Strides
   Jennifer Abramsohn, DW-WORLD

   Nordic Walking is booming in Germany. But while outsiders may criticize "those people with the poles" as silly looking fadists, they may soon start to wonder: Why are there so many of them? [Read more]

8. Nordic Walking Presentation by Mrs. Sirpa Arvonen
   Sirpa Arvonen MBA, Information Manager and Health Exercise Instructor,
   Suomen Latu, Helsinki, Finland
   (Word doc; Not dated)
   

   NOTE: The Arvonen presentation in English, from which the excerpt at left was drawn, is no longer available online. See instead: Calculating your correct pole size To calculate the correct pole size, multiply your height (in centimetres) by 0.68, and then round up or down to the nearest 5cm. For example: If your height is 168 cm (5'6") x 0.68 = 114cm, then choose 115cm poles. Exel and SWIX pole sizing charts - right column. Pole Length Re-Visited - More Food For Thought!

   The length of the pole
   The significance of the poles has been great already in the development of Nordic walking, because the goals, expected benefits and comfort of the sport set certain requirements for the pole. Nordic walking is typically endurance exercise and the walks take a long time, which means that an uncomfortable pole and a deficient technique in using the pole can cause stress injuries and decrease the comfort of the sport in the long run.

   The right length of the Nordic walking pole related with the person's height is an important part of the comfort and safety of Nordic walking and it has a role in finding the effectiveness of Nordic walking. A pole of the correct length can be pushed behind the body and thus the muscles of arms, shoulders and upper back can be included in the pole push. Choosing the pole length one should consider the person's height, the length of the limbs and how much practice the person has in Nordic walking. The right pole length for the walker can be measured by pressing the arm to the side, bent at an angle of 90 degrees, when the grip of the hand on the pole is relaxed. A person with more experience in Nordic walking or skiing and with more muscular strength can choose a little longer pole.

   THE LENGTH OF THE POLE = O.72 x the height of the person

9. Walking is Good for Your Health - Nordic Walking may be even Better
   Kaj E. Rekola, PhD, MD (2007)

   Many models of walking poles are available, some with adjustable pole length (telescopic). Others come in different lengths, (one recommendation is pole length = .7 user height). They also come with different wrist strap designs and with specially designed detachable rubber tip caps ("asphalt paws"). The prices range from $60 to $100 dollars. The advantage of telescopic poles is that they are adjustable, especially when used as hiking poles (longer poles downhill, shorter uphill). However, when used for vigorous walking for exercise, the telescopic locking mechanism may fail and cause injuries if the mechanism fails under load and the pole unexpectedly gives way. For exercise, non-telescopic poles, made of composite fiber or other lightweight materials, are recommended.

Using Poles For Balance & Mobility