Nordic Walking
Brisk walking outdoors with a pole in each hand that you plant and push off with on every step. The poles bring the arms, shoulders and upper back into the work, so it uses more energy than plain walking at the same pace, with little impact on the joints. Log the time and distance of each walk.
Updated
Primary muscles: quadriceps, glutes, calves. Supporting muscles: hamstrings, triceps, lats. Equipment: bodyweight.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Set the pole length so your elbow bends about 90 degrees when you hold the pole upright with the tip beside your foot.
- Walk tall with a slight forward lean, opposite arm and leg moving together.
- Plant the pole angled backward, level with the heel of your front foot.
- Push back through the strap until your hand passes your hip.
- Open your hand at the end of the push, then grip again as the arm swings forward.
- Take slightly longer steps than in normal walking and roll from the heel to the toes.
- On climbs, lean forward a little more and push harder with the poles.
Watch for
- Planting the pole upright or ahead of the front foot.
- Same-side arm and leg moving forward together.
- Elbows held bent at your sides, so the poles are carried rather than pushed.
Breathing
Breathe in a steady rhythm; at a brisk pace you breathe harder but can still talk.
Tip
Lengthen the push behind your hip before you add speed: it works the arms and upper back more.
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