CLINICAL KNOWLEDGE MAGAZINE
4 min read
Training on Four Limbs - Nordic Walking
Mateusz Pawlak
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Diets Premium Medical Expert • 20.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| CLINICAL KNOWLEDGE MAGAZINE CLINICAL KNOWLEDGE MAGAZINE | min read 4 min |
| Diets Premium Medical Expert Mateusz Pawlak | Scientifically reviewed by a clinical dietitian 20.03.2026 |
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Key Takeaways
The times when people roaming with sticks were perceived as oddities are long gone. Nowadays, Nordic Walking even constitutes the subject of prescriptions! Doctors prescribe it to patients who are particularly susceptible to heart diseases. Every year, more advocates of this discipline congregate by the Vistula.. Does Nordic Walking indeed have such benefits?
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What are the genuine differences between Nordic walking and regular walking?
Nordic Walking has its origins in Finland and has spread to Poland, where skiers have been training on dry land for years without skis (only with poles). Compared to walking, Nordic Walking develops nearly three times as many body parts. During a walk, 35 percent of the muscles are active, while Nordic Walking utilizes up to 90 percent. The use of poles increases the work of the arms and strains the spine. Therefore, it is a healthy form of movement for people with obesity and back problems.
Benefits of practicing Nordic Walking
Nordic Walking facilitates the exercising of nearly all the muscles in the body. The technique is straightforward to acquire. This sport is also suitable for individuals in poor physical condition. As their endurance increases, they can easily augment the number of kilometers covered. Nordic Walking is a beneficial exercise regimen under any conditions. It operates well on flat surfaces such as asphalt, forest paths, and mountain trails on steep terrain. Research has demonstrated that nordic walking reduces cholesterol and blood sugar levels, making it an ideal preventive measure against atherosclerosis and diabetes. Furthermore, nordic walking alleviates the strain on joints by providing them with movement, which has a beneficial impact on their structure. It is also noteworthy that nordic walking is a valuable training method for mental health, as it, like other forms of physical activity, decreases the release of stress hormones, contributing to mental clarity and good memory.
Muscle engagement during the practice of Nordic walking
Nordic walking allows work on all the muscles of the lower extremities, significantly increasing their efficiency. It also strengthens the muscles of the abdomen and back, contributing to body stabilization. The use of poles ensures the work of the arm and chest muscles, which promotes the development of strength and endurance. This sport loads off the entire motor apparatus, particularly beneficial is the unburdening of the knees and lumbar spine, which reduces the risk of injuries and damages. Thanks to a steady march, less strain feels the shoulder girdle, which contributes to reducing pain and discomfort. Nordic walk exercises show strong anti-pain properties in individuals with excessive muscle tension.
Are these genuinely nordic walking sticks? How to move with their assistance?
The length of the nordic walking sticks should be equal to the worker's height multiplied by 0.7. For example, for a man measuring 1.8 meters, 180 times 0.7 is equal to 126 centimeters. Sticks from 100 to 130 centimeters in the intervals of every 5 centimeters (100, 105, 110, 115 centimeters, etc.) are available on the market. The closest length to 1.26 meters will be those of 1.25 meters. The correct technique of moving with the sticks is also very important. The basis is the setting of long steps, so that the other foot does not protrude beyond the stick. To check how wide the steps should be, you should place the stick on the ground and place one foot at the beginning and the other at the end. Nordic walking is based on a swinging movement, in which the left foot and the right hand go forward, while the opposite limbs are retracted. When walking, you should place your foot first on the heel and then on the midfoot, so that the athlete can push off with the toes and pull the other leg forward. During the walk, you should slightly turn with the chest and pelvis and keep the sticks on the ground, opening the hand hole that moves backwards and closing it in the forward movement.
Employing Nordic walking poles during running
Nordic walking poles are not solely utilized for walking, but can also be employed during running. However, this necessitates a mastery of the classic pole technique, proficiency in movement coordination, and an appropriate fitness level. The most prevalent type of running with nordic walking poles is that which is based on observing skiers on the slopes. In this method, the legs are positioned widely apart, and the athlete pushes the poles back with increased force, leaning the torso slightly forward. This technique is particularly effective for running uphill.
Mateusz Pawlak
Diets Premium Medical Expert
Member of the Diets Premium clinical editorial board. Specializes in medical diet therapy, metabolic health, and nutritional planning.
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