Nordic walking: benefits, calories and technique basics

If you have seen people striding through the park with two poles and wondered whether they lost their skis, that’s Nordic walking. It grew out of summer training for skiers and has become a walking sport for all ages. The difference from ordinary walking is simple: the poles bring your arms, shoulders and core into every step.

The short version

• Nordic walking is brisk walking with purpose-made poles and an active arm swing.
• Research found it uses about 20% more energy than normal walking at the same speed, without feeling harder.
• The 2024 Compendium rates it at 4.3 METs at 2.5–3.5 mph (4.0–5.6 km/h) and 5.3 METs at 3.6–4.4 mph (5.8–7.1 km/h).

Why it burns more

In ordinary walking your arms just swing. In Nordic walking you plant the pole and push back on every step, which puts your arms, shoulders, back and abs to work. In a 2002 study, Nordic walking used about 20% more energy than regular walking at the same speed, and the best part is that participants didn’t rate it as harder. Same time, same perceived effort, more work done.

Activity	Speed	METs
Walking	2.8–3.4 mph (4.5–5.5 km/h)	3.8
Nordic walking	2.5–3.5 mph (4.0–5.6 km/h)	4.3
Brisk walking	3.5–3.9 mph (5.6–6.3 km/h)	4.8
Nordic walking	3.6–4.4 mph (5.8–7.1 km/h)	5.3

Choosing poles and getting the length right

Nordic walking poles are not the same as trekking poles. Their straps wrap around your hand like a half glove, so you can open your hand as the pole trails behind you. Rubber paws on the tips keep them quiet and grippy on pavement.

A quick way to check length: stand the pole upright with the tip next to your foot, and your elbow should be bent at about 90 degrees. Adjustable poles make it easy to find the right length when you’re starting out.

The basic technique, step by step

1. Walk without planting first. Strap in and let the poles drag behind you as you walk normally. Your arms will swing naturally with the opposite leg: right leg forward, left arm forward.
2. Angle the pole backward. Never stab it straight down in front of you. The tip lands roughly level with the heel of your front foot, angled back.
3. Plant and push. As the pole touches down, lean into the strap and push back, following through past your hip.
4. Open your hand at the back. Let your palm open slightly as your arm finishes behind you; the strap holds the pole. Grip again as it comes forward.
5. Stand tall and lengthen your stride. Lean forward slightly, keep your shoulders relaxed, and take slightly longer steps than usual.

The coordination can feel odd for the first few walks. After a while your arms and legs fall into the same rhythm on their own.

Who is Nordic walking for?

Anyone who wants more effort from the same time, finds ordinary walking no longer challenging enough, or wants an endurance sport that works the whole body. It’s also an enjoyable way to reach the WHO’s recommended 150–300 minutes of moderate activity a week. If you have shoulder, elbow or wrist problems, or aren’t sure exercise is right for you because of a health condition, check with your doctor first.

Nordic walking in Durma

Nordic walking is its own walk type in Durma. Start a walk as Nordic and your time, distance, pace and cadence are tracked just as on any walk, your Nordic walks show up separately in your history, and the walk is saved to Apple Health or Health Connect.