What Is Nordic Walking?

Imagine a day of cross-country skiing - without the skis or snow. Sound crazy? Nordic walking enthusiasts would disagree. The sport began over 100 years ago in Finland. Its purpose was to keep cross-country skiers in shape during the summer months.

The trend has become popular in Europe and Australia. Now it's catching on in the U.S., especially in Florida, New England, the Pacific Northwest and California.

What is it?
Nordic walking is a cross between fitness walking and cross-country skiing. Poles are used that look like those used by cross-country skiers. Walkers lean slightly forward, take long strides and push off with the poles. More muscle groups are worked than with regular walking. Walkers get an upper-body workout and lower-body conditioning.

Health benefits
In an hour of Nordic walking, you can burn about 400 calories. That's about 20 percent more than with regular walking.

At the University of Wisconsin, Nordic walking is even part of the rehab program for heart attack patients.

Other benefits:

• No more effort than regular walking
• A low-impact workout with less stress on the joints
• Poles supply stability and balance for those unsteady on their feet
• Very low risk of injury
• Allows runners and joggers with knee problems to keep fit
• Helps with neck and shoulder pain
• Good for those with conditions that limit activity, such as arthritis
• Improves arm strength and endurance
• Raises heart rate to same level as running or jogging

Equipment
The only gear you need is a good pair of walking shoes and Nordic walking poles. You can get the poles at many sporting goods stores, such as Sports Authority and Dick's Sporting Goods. You can also order them on-line from companies like amazon.com. The two main manufacturers, Leki and Excel, sell the poles on their Web sites. Prices range from $50 to $150.

Precautions
See your family doctor before starting any exercise plan. If you are a beginner, start slowly. Take 10-minute walks and gradually work your way up to longer ones.

Related Articles Step up Your Walking Getting Strong Through Resistance Training 10,000 Steps to Fitness

External Sources CNN.com. To pick up your pace, pick up a pole. Accessed May 15, 2007. MSNBC.com. But where's the snow? Pole walking with a twist. Accessed May 15, 2007. Fifty-Plus Fitness Library. Walking is good for your health - Nordic walking may be even better. Accessed May 15, 2007.

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