Indoor Walking

Sometimes you may be driven indoors for your exercise due to weather or darkness. The belts on most treadmills are not wide enough for Nordic walking. You may be able to walk at an indoor mall. Some malls open early for mall walking, or you could just go during slow hours. If you work in or otherwise have access to a large building, you may be able to walk the halls. If you have to miss a Nordic walking workout, ride an exercise bike, do some yoga, or do another exercise of your choice so you don't get out of the habit of working out. Get back to Nordic walking as soon as you can. And, don't forget, in winter there's cross-country skiing.

Benefits of Nordic Walking

The principal benefit of Nordic walking as compared to regular walking is that it engages most of the muscles in your body. This allows you to get more overall exercise in the same amount of time as you do when you do regular walking. This is a great overall conditioning workout for people with limited time for exercise. You burn more calories than with regular walking. You don't use as many calories as when you run for the same amount of time, but it gives you more upper body conditioning than running. Nordic walking, as a low impact exercise, is much easier on your joints than running.

Clubs and Classes

Many people enjoy working out with others. Nordic walking is a fairly new exercise, so you may have trouble finding a club or class. Talk to your local parks and recreation department and see if they can start one. Any exercise leader should be able to learn Nordic walking without any problem. You only need to get a few friends together to start your own club, or you could ask an existing walking club to include Nordic walkers. A store that sells Nordic walking equipment may be glad to help form a club. Or, take your Nordic walking poles when you go with your friends who are doing conventional walking. (You will go at the same speed.) Don't be surprised if they decide they want to try what you're doing! Here's a new online resource you can check out: www.nordicwalkingclubs.com.

Where to Go Nordic Walking

You can go Nordic walking on city streets or mountain trails. You can use the same streets, sidewalks, running tracks, malls, parks, or trails you would use for fitness walking. Don't walk on ice and try to avoid slippery or unstable surfaces like wet leaves or gravel. With Nordic walking, you can get a good workout in the morning before work, in the evening, or even on your lunch hour. The only equipment you need is your Nordic walking poles and a pair of walking shoes. Use the same safety precautions about terrain, lighting, and traffic that you would use when fitness walking or running.

Marathon Competition

For the first time, Nordic walking is being included as a separate division in a marathon. The '06 Portland Marathon will allow you to sign up as a Nordic walker. Although walkers participate in most marathons, the Portland Marathon is noted for being especially walker friendly. Individual Nordic walkers or Nordic walking clubs can participate in the walk/run division of other marathons, but they are not timed or awarded prizes separately. The inclusion of Nordic walking at Portland is an indication of the growing popularity of Nordic walking not only as a fitness activity, but as a sport.

Calorie Burning

Adding poles and doing Nordic walking, compared to walking without poles, burns about 20% more calories. This is with the same perceived exertion. This means you can burn significantly more calories without feeling you are working harder. (Ref. Research Quarterly Exercise & Sport, 2002 Sep. 73(3)296) If you improve your technique and/or go faster, you can expend more energy and increase calorie burning even more in the same workout time.

Nordic Walking Poles

You can use your cross-country skiing poles for Nordic walking, but you're much better off with specialized Nordic walking poles. After all, the poles are the only equipment you need for this activity, so you might as well have the right ones. Cross-country ski poles are designed for snow, with baskets and hand straps to aid control. If, by chance, you decide to go Nordic walking on a snowy trail, they could work, but they're not much good on asphalt. Nordic walking poles usually have a rubber tip for walking on streets, tracks, or dirt trails. Some may have metal tips for use on hilly hikes, or you can use trekking poles for that. Don't use poles without the rubber tip unless they have the special metal tip. Check with the manufacturer to be sure. You can choose adjustable or non-adjustable poles for Nordic walking. These poles are more springy and less stiff than skiing or trekking poles. One of their advantages is you can go right out your door and use them for Nordic walking, without traveling to the mountains.