Nordic walking

Many people walk as a hobby or for physical exercise.

Fitness walkers and others may use a pedometer to count their steps. The types of walking include bushwalking, race-walking, hill-walking, and Nordic walking.

In some countries, walking as a hobby is known as hiking (the typical North American term), rambling (a somewhat British expression) or tramping (the invariable term in New Zealand). Hiking is a subtype of walking, generally used to mean walking on specially designated routes or trails in nature, as opposed to in urban environments; however, hiking can also refer to any long-distance walking.

Nordic walking, also known as ski walking, pole walking or fitness walking, is a sport where one walks with modified ski poles. Nordic walking evolved from an off-season ski-training activity known as ski walking, hill bounding or ski striding to become a way of exercising year-round. Nordic walking has been practiced for years as dry-land training for competitive Nordic skiers.

Nordic walking combines the positive training effects of walking and the total-body exercise advantages of cross-country skiing. The result is a total body workout that burns up to forty percent more calories without a change in perceived exertion or having to walking faster, due to the incorporation of many large core, and other upper body, muscles which work against resistance with each stride. By transferring some of one's weight on the poles, one lessens the pressure on the back and lower joints thus beneficial to people who may suffer from a damaged knee, hip or back when used in the proper way.

Compared to regular walking, Nordic walking involves applying force to the poles with each stride. Nordic walkers thus use more of their body (with lesser intensity) and receive stimulation not as present in normal walking for the chest, lats, triceps, biceps, shoulder, abdominals and other core muscles.

This extra muscle involvement leads to significant enhancements over ordinary walking or jogging at equal paces such as:
• increased overall strength and endurance in the arms
• greater ease in climbing hills
• burning more calories than in normal walking or running
• improved balance and stability when using poles
• less stress on the shins, knees, hips and back which can be beneficial for those with injuries or muscles not strong enough to bear the person's (modified or unmodified) weight in normal walking for desired speeds, periods and terrains.

Nordic walking poles of correct size should put the individual's elbow at 90 degrees when strapped in and standing tall. Shorter poles will put added stress on one's back and spoil the positive benefits of walking with correct-length poles. Note that Nordic walking poles should be shorter than one's cross-country ski poles. Poles of the correct length will provide a straight back and improved walking posture. Short poles will cause the body to lean forward and apply stress to the lower back. Long poles will force the body back on the heels.

One-piece Nordic walking poles are lighter, safer and more durable than adjustable/ telescoping poles. The important thing is that they have good vibration dampening, don't unexpectedly collapse and hold up to the repetitive forces that are applied.

References: Nordic Walking in Wikipedia, The free encyclopedia.