Nordic walking: moderate exercise for the body

The use of poles turns walking into a workout that also works the muscles of the upper body. Nordic walking is just as suitable for ambitious athletes as it is for untrained people. However, contrary to claims to the contrary, the joints are put under more strain than with normal walking. According to a study, the oxygen consumption (and therefore the endurance load) is approx. 5 per cent higher when Nordic walking is performed correctly than when conventional walking is performed without additional upper body movement.

Walking is a sport with a cyclical movement sequence. The right pole always touches the ground when the left heel touches down, the left pole when the right heel touches down. The poles are held close to the body. The respective pole is used diagonally backwards, the pole should always be used below the body's centre of gravity, i.e. in the stride position on the vertical body axis. Double pole technique)

Long strides

Place foot on heel, roll, push off with ball of foot

Body tilted forwards

Pole tips always point backwards

Pole touches down behind the opposite heel

Hands open and relax slightly at the end of the pole kick (alternative)

Note: A pole that is too short is a hindrance to functional movement. The following rule of thumb can be recommended for the length of the poles Body height (in cm) x 0.66 = pole length. If in doubt, it is advisable to select a slightly shorter pole length than calculated to prevent evasive movements in the shoulder joints.