Nordic walking

What is Nordic Walking?

Nordic Walking is an increasingly popular form of exercise in the field, the main element of which is walking using poles adapted from cross-country skiing. It is a cheap and easy discipline, and therefore available to everyone. What is equally important, thanks to the sticks, it is practically trauma-free.

Why is it worth practicing?

Thanks to Nordic Walking you can train and keep in good condition practically the whole body:

  • We develop the muscles of the whole body - while walking with poles, as many as 80% of them work
  • We burn 20% to 58% more calories
  • We take care of the heart, which works faster and strengthens the circulatory system (during training, the heart rate increases by 5-17 beats per minute)
  • The lungs are ventilated more intensively (we increase oxygen uptake by 20-60%).
  • We strengthen the immune system
  • We lower cholesterol
  • Let's increase motor coordination
  • Body posture improves
  • The ability to think and well-being improve

 Why is using poles so important?

  • They force the work of the upper body, which engages muscles that are not active during normal walking.
  • They force greater rotation of the upper torso, which in turn increases the mobility of the upper spine, the mobility of the shoulders and shoulder blades, and relieves muscle tension in the shoulder area.
  • They help in maintaining the correct posture while walking
  • They reduce the load on the joints of the lower limbs and spine joints by 30%.
  • During training in difficult terrain, they help maintain the correct posture
  • They make it easier to climb hills
  • They increase gait stability, reducing the risk of falls and their consequences.
  • Poles give a sense of security and allow for effective, dynamic training in the mountains, on snow and on icy surfaces

Discipline for everyone

  • You can grow it at the most convenient time for everyone, at any time of the day, year and practically in any terrain. Both during a trip out of town, but also while performing household chores - e.g. turning a daily trip to the store into a walking training.
  • We decide on the intensity of training ourselves. Depending on your condition and willingness, on a given day you can choose a gentle training that gives you relaxation, or a dynamic training that improves your physical condition and trains your muscles.
  • It is simple, does not require any special skills or preparations, and anyone can easily learn it.
  • It can be practiced at any age 

Learning to Walk with Nordic Walking poles

Attitude: While walking, the back should be straight (we don't slouch), the stomach is drawn in, the elbows are relaxed and fairly straight, but not stiff. As we speed up, let the body lean forward a little.

Kroki we put it starting from the heel, through the midfoot, sticking out of the toes. The steps should be a little longer than usual so that you can feel the stretch in your groin.

Hands and legs work alternately: left leg, right hand and vice versa. We move our hands naturally to the height of the navel.


Dig. 1: Nordic Walking technique - Drawing from the book "Nordic Walking - Training program for seniors" U. Pramann, B. Schaufle


In order to learn more about the technique of practicing Nordic Walking, we encourage you to watch a short film prepared by the Polish Association of Nordic Walking.

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