Forget pole dancing — the hottest Scandinavian exercise trend is pole walking.
Originally developed as summer training for cross-country skiers in Finland, Nordic walking uses specially designed poles with glove-like straps to help propel the body forward with each step.
This unique technique recruits the arms, shoulders, chest and core while reducing strain on the joints, unlike trekking poles that are mostly used for stability on uneven terrain.
Studies have shown that it burns up to 67% more calories than a standard stroll and engages nearly every major muscle group.
And the best part is that Nordic walking can be enjoyed at any age.
“Nordic walking represents the perfect combination of accessibility and effectiveness,” said Trond Nyland, CEO of Fynd and a functional fitness expert.
“It goes from a simple walk into a comprehensive workout that engages 80% to 90% of your muscles while feeling easier than traditional exercise. Whether you’re 8 or 80, a complete beginner or experienced athlete, Nordic walking removes every barrier while delivering exceptional results that scale with your abilities.”
While regular walking only engages the muscles below the waist, using the poles activates the upper body, resulting in a full-body workout with a significant amount of cardio to boot.
“You’re essentially turning your entire body into a calorie-burning machine,” he said.
“The poles engage your upper body completely, creating a substantial calorie-burning benefit that doesn’t feel overwhelming.”
At the same time, distributing your body weight to your arms and feet takes some of the pressure off of your knees, ankles and hips — making it a low-impact workout that is often recommended for people with osteoporosis.
“The poles reduce joint load and prevent muscle and joint pain that can occur during heavy exercise like running, while also reducing lower back muscle tension,” Nyland said.
He noted that people can do this well into their 80s, and he’s even seen it give some people a new lease on life.
“We see retired nurses becoming instructors, people with Parkinson’s finding new confidence and complete beginners discovering they can achieve fitness goals they never thought possible,” he said.
Studies have linked Nordic walking to lower LDL cholesterol and blood pressure, as well as reduced levels of anxiety, depression and chronic pain.
“It’s a complete wellness solution disguised as a simple walk,” he said.
And for those who need to get from point A to B in a New York minute, Nordic walking can accelerate your normal speed by 25%.
“The poles provide forward propulsion, making you lighter on your feet and more efficient in your movement,” Nyland explained. “This means better results in less time — perfect for busy lifestyles.”
With an increasing amount of research touting the health benefits of walking, this fitness routine provides more proof that you don’t need expensive equipment or a fancy gym membership to reap the wellness perks of moderate-intensity physical activity.
If you’re a beginner, Nyland recommends kicking off 30-minute sessions three times per week.
“The beauty is that as your confidence and strength build, Nordic walking naturally progresses with you, from gentle rehabilitation to vigorous training, from solo walks to community leadership to build a lifestyle that supports healthy aging and lifelong fitness,” he said.
