Nordic Walking Instructions

Nordic Walking is a sport that requires specifically designed poles to work the upper body during fitness walking. The use of the ski-like poles results in the upper-body getting a workout as you walk. Although you are working harder by engaging more muscles than you would during a normal fitness walk, the assistance from the poles creates the sensation of the walking being easier. According to the Nordic Walking Online website, Nordic walking has many health benefits; one of which expending around 450 calories during an hour of Nordic walking compared to around 280 calories during an hour of regular walking.

Step 1

Place the straps of the poles around your wrists. The straps should feel comfortable, and the tension should be even on each wrist.

Step 2

Balance your head in a position that it is well-centered on your shoulders. Keep your chin level with the walking surface, and focus your eyes ahead rather than looking downward. Relax your shoulders and arms. Cup the handles of your poles gently; you should not be squeezing the poles and your wrists should remain relaxed.

Step 3

Begin walking in your regular manner. Allow the poles to simply drag along behind you. You will find your arms begin to freely come up as you walk and when they are raised you will find you naturally grip the poles.

Step 4

Swing your arms higher. As each arm raises, grip the pole. When your arm is lowering and level with your hip, release your grip. Regain your grip as the arm begin to raise. Keep your elbows close to your body.

Tips and Warnings

If you find you lose your rhythm or the movements feel unnatural return to dragging the poles behind you. Nordic walking is a technique that has to be learned, and it is most likely you will need several attempts before finding the correct rhythm. According to Suzanne Nottingham, author of "Nordic Walking for Total Fitness" a mistake many beginners make is they concentrate too much where they are placing the pole tips rather than on the swinging rhythm of their arms. (Reference 2,5).
Nordic Walking is deemed a safe sport, and the risk of injury is slight. However, a 2006 study conducted in Germany, by Knobloch K, et al, revealed that the most common injury was to the thumbs, and caused by walkers gripping the poles during a fall.