Nordic Walking
- Level
- Beginner
- Equipment
- Other
- Movement
- Walk
- Tracks
- Cardio
Works
Quadriceps Glutes Calves Lats Triceps Shoulders Abdominals Hamstrings Back
How to do it
- Adjust the pole length so your elbow bends to about 90 degrees with the tip on the ground beside your foot.
- Slide your hands up through the straps and fasten them snugly around your wrists.
- Stand tall with relaxed shoulders and the poles angled backward, tips behind you.
- Step forward with one leg as you swing the opposite arm forward.
- Plant the pole tip around mid-stride, angled backward, and push down and back through the strap as your body passes it.
- Open your hand slightly at the end of the push so your arm extends behind your hip.
- Swing the arm forward and catch the grip as the other pole plants.
- Keep a heel-to-toe rolling stride and a steady rhythm.
Common mistakes
- Planting the poles in front of the body.
- Moving the same-side arm and leg together.
- Gripping the poles tightly throughout.
- Taking short, shuffling steps with little arm swing.
Safety
Choose terrain suited to your ability and use rubber tips on pavement.
Build up duration gradually if you are new to walking for exercise.
Keep the straps fitted so a dropped pole does not trip you.
Tips
- Move your opposite arm and leg together, as in normal walking.
- Push the poles behind you, never in front.
- Lean slightly forward from your ankles while staying tall.
- Let your hand open at the back of the swing to keep your grip relaxed.
Details
- Base movement
- Walk
- Arms
- Alternating
- Legs
- Alternating
- Pace
- Walk
