Benefits of Nordic Walking and Testimonials

Benefits of Nordic Walking

Burns 20-46% more calories than regular walking
Uses 90% of the skeletal muscles
Excellent for fitness, weight loss, rehab, heart and back health
Great for mental health & joyful living
Safe for all ages - gentle on the joints
Recommended by the NHS: read more

Nordic Walking: Impact on Mental Wellbeing

National Survey 2021, British Nordic Walking Association

Nordic Walking: Fitness Impact

Nordic Walking Muscle impact: 90% of the skeletal muscles are being trained

Scientific Evidence of Health Benefits

There is a lot of scientific evidence about the benefits of Nordic Walking. INWA (the international Nordic Walking Federation) collects worldwide research and consults with scientists , institutions and universities about new research results. Here are some of their findings on how Nordic Walking creates positive impact in the body (please scroll down to find the reference articles):

Safe, healthy, bio-mechanically correct movements and gait.
Correct body alignment and posture
Symmetric and complete training of the whole body. Natural and fluid movements that engage the muscles of the upper and lower body as well as the core.
Effective aerobic conditioning due to activiation of both large and small muscle groups
Increase blood circulation and metabolism, increased oxygen supply to muscles and organs.

Cardio Fitness & Weight Loss

Increased muscle activity when walking with poles stimulates the metabolism, increases blood circulationand trains cardio-vascular system.
As 90% of the skeletal muscles are activitated, more calories are burned than in normal walking (up to 46% more)
Allows same intensity of running without the high impact. If you use the correct Nordic Walking technique at 7.7km/hours, your oxygen intake is similar to running at 9.8km/hours.
Ideal to combat obesity - despite the great energy expenditure, it feels 'easier' than many other sports; the load and effort of the exercise is shared across the whole body. And it can be done as a social activity, which increases the sustainability of the exercise over time.

Mental Health - Joyful Living

Being outdoors, witnessing the body become stronger, and spending social time gives joy to many people.
In studies with mental health patients, Nordic Walking brought signficiant improvements of levels of depression, anger, fatigue and mood swings.

Back & Shoulder Health

Walking more actively, in good posture, lengthens the spine and distributes weight more effectively.
Symmetric and complete training of the whole body. Natural and fluid movements that engage the muscles of the upper and lower body as well as the core muscles of the trunk.
Can bring relief from neck and shoulder complaints, especially when they are caused by muscle overuse (sitting too much, computerwork, etc). Continuous activation and relaxation of muscles involved, promoting relief of tight muscles.

Rehabilitation & Older people

Safe and smooth way to get back into exercise after surgery or injuries.
Great for treatment of repetitive strain injury
Rehabilitation of post operative breast cancer patients.
Safe and gentle way to increase fitness and endurance for hearth patients.
Improves functional capacity and vitality of elderly people (balance, agility, strength, mental engagement).

Nordic Walking: Testimonials

Chiara's experience:
I discovered Nordic Walking at Maggie’s Cancer centre, where they were offering it as an activity to help improve fitness after cancer treatment. I really enjoyed it and found it really helped to improve my overall well-being. It’s the ideal form of exercise for me as it is gentle enough on the body and yet I get a workout without being exhausted at the end. After a walk I feel relaxed and energised. I was very excited to learn that Andrea had started offering classes and walks in Ealing and immediately joined in. Andrea is a wonderful teacher lots of fun very clear and encouraging. I really enjoy taking parts in the walks I discovered areas of Ealing parks I didn’t know existed, met some lovely new friends, and improved my fitness and well-being.

Sue's account:
I have been Nordic Walking almost a year now, and not only has my fitness level seriously improved but I have found it hugely enjoyable walking through delightful paths and green fields of Hanwell with encouragement from Andrea.

Penny's thoughts:
I’m new to Nordic Walking and am really enjoying it. Andrea is great and ensures you adopt the right technique to get the best from the exercise, no matter what your level. The walk routes are lovely. I highly recommend walking with this group.

And the little one has a sweet dream...

Verena's Feedback:
It was a friend who introduced me to Nordic Walking with Andrea. She is a very good teacher and I enjoyed learning different skills in the Nordic Walking Foundation and Advanced Courses. Nowadays, I join a Nordic Walking group most weeks and enjoy walking in a friendly group whilst improving my fitness and strength.

Mary's view:
Andrea is a great group leader, correcting any improper form and giving out pointers to improve technique. I joined the group to get back into exercise after low activity and I find it keeps me accountable. Nordic Walking is not only a great way to increase the daily steps, but also a full body workout. I am noticing as I improve my technique more of my body is engaged and I’m reaping the benefits.

Rosie's smile: It is just fun. We have a good laugh on the walks.

Emma's reflections:
Andrea was an informative patient instructor. Two hours went really quickly. Definitely recommend Nordic Walking to anyone wanting to try a new fun exercise. I’m hoping Nordic Walking will improve my posture, give me a full body workout and increase my fitness.

Daniela's experience
I started suffering various aches and pains and felt very unfit. Nordic Walking seems to loosen every muscle and joint in my body, leaving me feeling much fitter and better. It’s also a very exhilarating walk in a lovely part of Ealing, with Andrea’s excellent company and guidance. I definitely recommend.

Grace's insights:
I started Nordic Walking almost a year ago and am really feeling the benefits. When I first started, I wasn't able to walk much as I had weak muscles due to having a trapped nerve. After I had been walking for a little while and getting into my stride, I did the second part of the course to further enhance my technique. On our walks we are exercising the whole of our body, enjoying nature, fresh air and the company of others. I'm really enjoying it and getting stronger. I encourage you to join and have fun at the same time as getting fit.

Nordic Walking: Student interview

Caroline, you went to the Foundation Course Nordic Walking how did it go?
I learnt a lot, whilst also having a great time. I quickly felt confidence in Andrea as being knowledgeable and a good teacher.

What was your greatest learning?
I got to understand that Nordic Walking is not about using the poles for support. It has its own very special technique (with a number of aspects regarding feet, shoulders, arms, etc).

Did you meet any challenges in the course?
I enjoyed it from the start, but actually was one of the slowest learners in the class. I had problems coordinating my steps and pole movement and kept walking in a “tic-toc”-mode (the same-side foot/hand was front).
I greatly appreciated that Andrea gave me extra little exercises without making me feel I was inadequate or failing. By the end of the class I had got over my initial problem and could get back in step. That was a wonderful feeling.

Would you recommend the course?
Yes: I enjoyed the class from beginning to end. I still have a lot to learn, but this was a wonderful start and I look forward very much to building my Nordic Walking skills.

"I love being outdoors with the group. I see much more than when walking in an ordinary way."

Do you go on walks now?
Yes, I love going on the group walks, which are arranged for different levels. Walking with others is fun. I have now bought some poles, so I can do my own walks as well (you can always hire poles from Andrea otherwise).

What do you get out of it?
I love the experience of Nordic Walking. The feeling of it. It is quite different from ordinary walking, and you feel your whole body is involved.
I really enjoy the walks. You meet different people and you can learn about nature. It is a lovely way to get into the outdoors - all year round.

What was your greatest surprise about Nordic Walking?
I see more than when walking in the ordinary way. My posture is better and I get to look around more.
I also feel a sense of achievement. There is skill involved and it is nice to feel that I can continuously improve my technique. Andrea is very good at keeping an eye on my technique. She gives helpful tips as we go along, so you feel you are always learning and improving.

Research References

These are some of the studies that the British Nordic Walking Association and the International Nordic Walking Federation quotesto demonstrate the benefits of Nordic walking.

Athwale, R. M., & Shukla, M. P. (2024). Effect of supervised nordic walking on glycemic control and maximal aerobic capacity in patients with type 2 diabetes mellitus: A randomised controlled
trial. European Journal of Physiotherapy, 1-6.
https://doi.org/10.1080/21679169.2024.2354199

Baek, S., & Ha, Y. (2020). Estimation of energy expenditure of nordic walking: A crossover trial.
https://doi.org/10.21203/rs.3.rs-49475/v1

Bieler, T., Siersma, V., Magnusson, S. P., Kjaer, M., Christensen, H. E., & Beyer, N. (2016). In hip osteoarthritis, nordic walking is superior to strength training and home‐based exercise for improving function. Scandinavian Journal of Medicine & Science in Sports, 27(8), 873-886.
https://doi.org/10.1111/sms.12694

Breyer, M., Breyer-Kohansal, R., Funk, G., Dornhofer, N., Spruit, M. A., Wouters, E. F. Burghuber, O. C., & Hartl, S. (2010). Nordic walking improves daily physical activities in COPD: A randomised controlled trial. Respiratory Research, 11(1).
https://doi.org/10.1186/1465-9921-11-112

Ginoux, C., Legrand, F., Herring, M., Bin Abdullah, M. F., & Stubbs, B. (2023). Depression alleviated nordic walking, but the optimal length of training was influenced by initial depression severity. https://doi.org/10.31219/osf.io/me65v

Liu, Y., Xie, W., & Ossowski, Z. (2022). The effects of nordic walking on health in adults: A systematic review. Journal of Education, Health and Sport, 13(1), 188-196.
https://doi.org/10.12775/jehs.2023.13.01.028

Mathieson, S., & Lin, C. C. (2014). Health benefits of nordic walking; a systematic review. British Journal of Sports Medicine, 48(21), 1577-1578. https://doi.org/10.1136/bjsports-2013-093294

Monteiro, E., Franzoni, L., Cubillos, D., De Oliveira Fagundes, A., Carvalho, A., Oliveira, H., Pantoja, P.Schuch, F., Rieder, C., Martinez, F., & Peyré‐Tartaruga, L. (2016). Effects of nordic walking training on functional parameters in Parkinson's disease: A randomised controlled clinical trial. Scandinavian Journal of Medicine & Science in Sports, 27(3), 351-358.
https://doi.org/10.1111/sms.12652

Pellegrini, B., Boccia, G., Zoppirolli, C., Rosa, R., Stella, F., Bortolan, L., Rainoldi, A., & Schena, F. (2018). Muscular and metabolic responses to different nordic walking techniques, when style matters. PLOS ONE, 13(4), e0195438.
https://doi.org/10.1371/journal.pone.0195438

Reed, J. L., Terada, T., Cotie, L. M., Tulloch, H. E., Leenen, F. H., Mistura, M., Hans, H., Wang, H.,Vidal-Almela, S., Reid, R. D., & Pipe, A. L. (2022). The effects of high-intensity interval training, nordic walking and moderate-to-vigorous intensity continuous training on functional capacity, depression and quality of life in patients with coronary artery disease enrolled in cardiac rehabilitation: A randomized controlled trial (CRX study). Progress in Cardiovascular Diseases, 70, 73-83.
https://doi.org/10.1016/j.pcad.2021.07.002

Runenko, S. D., Achkasov, E. E., Volodina, K. A., Zhukovskaya, A. V., Mushkambarov, N. N., & Butko, D. Y. (2020). Nordic walking as an effective physical activity for weight loss among overweight young adults in high schools. The Journal of Sports Medicine and Physical Fitness, 60(2).
https://doi.org/10.23736/s0022-4707.19.10093-x

Salse‐Batán, J., Sanchez‐Lastra, M. A., Suarez‐Iglesias, D., Varela, S., & Ayán, C. (2022). Effects of nordic walking in people with Parkinson's disease: A systematic review and meta‐analysis. Health & Social Care in the Community, 30(5).
https://doi.org/10.1111/hsc.13842

Sentinelli, F., La Cava, V., Serpe, R., Boi, A., Incani, M., Manconi, E., Solinas, A., Cossu, E., Lenzi, A., & Baroni, M. (2015). Positive effects of nordic walking on anthropometric and metabolic variables in women with type 2 diabetes mellitus. Science & Sports, 30(1), 25-32.
https://doi.org/10.1016/j.scispo.2014.10.005

Silverberg, D. S., & Prejserowicz, A. (2018). Nordic walking can reduce back, hip and knee pain while walking but is rarely utilized as a form of treatment for these conditions by health professionals. International Journal of Neurorehabilitation, 05(02).
https://doi.org/10.4172/2376-0281.1000312

Song, M., Yoo, Y., Choi, C., & Kim, N. (2013). Effects of nordic walking on body composition, muscle strength, and lipid profile in elderly women. Asian Nursing Research, 7(1), 1-7.
https://doi.org/10.1016/j.anr.2012.11.001

Sánchez‐Lastra, M. A., Torres, J., Martínez‐Lemos, I., & Ayán, C. (2019). Nordic walking for women with breast cancer: A systematic review. European Journal of Cancer Care, 28(6).
https://doi.org/10.1111/ecc.13130

Tschentscher, M., Niederseer, D., & Niebauer, J. (2013). Health benefits of nordic walking. American Journal of Preventive Medicine, 44(1), 76-84. https://doi.org/10.1016/j.amepre.2012.09.043

Van Sluijs, E. M., Ekelund, U., Crochemore-Silva, I., Guthold, R., Ha, A., Lubans, D., Oyeyemi, A. L. Ding, D., & Katzmarzyk, P. T. (2021). Physical activity behaviours in adolescence: Current evidence and opportunities for intervention. The Lancet, 398(10298), 429-442.
https://doi.org/10.1016/s0140-6736(21)01259-9

Vuckovic, M., Bazdaric, K., Salibasic, A., Loncar, V., Slivsek, G., Segulja, S., & Sorta-Bilajac Turina, I. (2024). Effects of nordic walking on functional capacity of women cohort with breast cancer. Current Oncology, 31(6), 2974-2984.
https://doi.org/10.3390/curroncol31060226