Nordic walking is a type of fitness walking that in addition to exercising the leg muscles, also works the muscles of the upper body. This is achieved by using two ski-like poles to move the arms and shoulders as you walk. According to the Cooper Institute, Nordic walking burns around 20 percent calories more than regular walking; in addition, there are several exercises you can perform while Nordic walking to increase muscle engagement and calorie burn.
Warming-Up
Before starting out on your walk it is advisable to practice some warm-up exercises. As when engaging any sport, stretching the muscles before starting out helps prepare them for the upcoming activity. Warm-up exercises help you to walk for longer without feeling fatigued. However, according to the ABC of Nordic Walking website, overstretching the muscles is not good, either; so warm-up stretches should be performed slowly. Exercises that are practiced to warm-up can also be performed while you are on your walk, if you stop for a breather or simply fancy a change of pace.
Shoulder Flex
Your shoulders are used extensively while Nordic walking as utilizing the poles causes the arms to swing back and forward from the shoulders; therefore, the shoulder flex exercise should be practiced to warm-up as it will help to prevent shoulder pain after walking. Raise your arms, until they are behind your head, keeping them straight throughout. Perform this exercise only as long as it feels comfortable.
Upper Torso Twist
Stand with your feet apart at shoulder width. Your knees and toes should be facing outward. Balance the pole behind your shoulders resting on the base of your neck. Your hands should be on top of the pole, in a relaxed position. Twist your mid-torso by alternatively bringing each end of the pole forward. Your gaze should be directed straight ahead throughout the exercise.
Step Squats
This exercise can be performed as a warm-up to target the thigh muscles, or during your walk. Stand with your feet almost together, with the poles slightly ahead. Place one leg in front of the other as though taking a large step forward. Re-position your poles so they are level with the heel of the leg you have bought forward. Bend the knee of this leg until it is at an angle of around 90 degrees; this movement will force your body to drop into a squat. Use the poles to support you as you bring the leg that is behind your body forward to join the other one. Repeat the process alternating the leg that is used to step forward.
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