In Nordic Walking the benefits are clear within the first few minutes of trying and the Cooper Institute in Texas has issued the following findings following comprehensive tests into the activity.

  • Burn more calories in less time
    • Consumes approximately 400 calories per hour (compared with 280 calories per hour for normal walking)
    • Energy consumption increases when using poles by an average of 20% compared with ordinary walking without poles
    • Heart rate is 5-17 beats per minute higher.
    • Up to a 40% increase in energy consumption (Cooper Institute research, Research Quarterly for Exercise and Sports 2002 publication)
  • Low rate of perceived exertion & easy to master
  • A total body activity
    • The lateral mobility of the neck and spine increases significantly
    • The muscles most actively involved are the forearm extensor and flexor muscles, biceps, triceps, the rear part of the shoulder muscles, the large pectoral muscles, chest, abdominals, back muscles, and your butt!
  • Reduced load and relaxed muscles
    • Does not aggravate joints and knees.
    • Reduces the load on knees and other joints. Improves balance and co-ordination
    • Releases pain and muscle tension in the neck/shoulder region
  • Poles are a safety factor on slippery surfaces
  • Varied levels of intensity
  • Energetic, Relaxing and Fun

Nordic Walking should be practiced for relatively long periods, i.e. between half an hour and two hours at a time. The pace should be steady and the heart rate should rise to between 120 and 150 beats per minute.