Nordic Walking: Health Benefits, How to Get Started, and How to Get Better

Although research on this training niche is limited, sports medicine experts generally agree that Nordic walking has multiple potential health benefits. Here are some.

strengthen muscles

Nordic walking trains multiple muscle groups in the upper and lower body thanks to techniques and equipment. “Walking poles are used to achieve longer, more energetic strides, which puts increased demand on several muscle groups, including the leg muscles,” says Josef Niebauer, MD, director of the Institute of Sports Medicine, Prevention and Rehabilitation at the Paracelsus Medical University in Salzburg, Austria, who has researched the health benefits of Nordic walking.

Research supports this. An older study found that muscle activation during Nordic walking was greater than traditional walking, especially when trekking uphill. Another small study found that Nordic walking resulted in significantly higher activation of upper body muscles than regular walking.

promotes calorie consumption

The more muscle groups you train with Nordic walking, the more calories you burn. Even at the same pace, Nordic walking uses more energy and works your heart and lungs harder than regular walking, Dr. McCarty says. This may explain why an older study of 22 adults found that Nordic walking burned about 20 percent more calories than regular walking.

“Nordic walking can build strength without high impact,” says McCarty.

May relieve chronic pain and fatigue

A review of 14 studies found that Nordic walking reduces symptoms in patients with fibromyalgia, a chronic disease that causes widespread pain, fatigue, and sleep problems. Nordic walking can reduce chronic pain and fatigue by combining strength and aerobic training, improve muscle strength, increase blood circulation, and reduce sensitive pain signals. In general, exercise also promotes the release of natural “feel good” chemicals in the body that reduce these symptoms.

May support heart health

Nordic walking may support heart health in ways that certain high-intensity interval training (HIIT) and moderate-to-high-intensity continuous training (MICT) activities cannot.

In one study, 130 people with coronary artery disease completed a 12-week exercise program that consisted of training twice a week. These include either a 45-minute HIIT session using dance-based movements and cardio equipment, a 60-minute MICT session using cardio equipment, or a 60-minute Nordic walk.

Researchers found that those who participated in a Nordic walking routine had greater improvements in functional capacity (a predictor of heart health that measures the ability to perform daily tasks) than those who did HIIT or MICT programs.

These heart health benefits may be partially due to the continuous whole-body muscle exercise that Nordic walking requires compared to other aerobic exercises. The more muscle groups involved, McCarty explains, the harder the cardiovascular system has to work to keep it active.

improve mood

More research is needed into the mental health benefits of Nordic walking, but findings suggest it may improve mood and depression.

“Like any aerobic exercise, Nordic walking can boost your mood, reduce stress, and support your overall health,” says McCarty. Research on exercise in general shows that exercise promotes relaxation and triggers the release of feel-good chemicals that promote mental health.