How to Use Nordic Walking Sticks

Walking is good exercise, but Nordic walking provides health benefits that walking simply cannot provide. Nordic walking is walking, but with it generates a faster heart rate and higher overall level of exertion. Another major benefit is that Nordic walking works out the upper body as well as the lower body. Major muscle groups in the chest, abdominal muscles and arms get a great workout, whereas in walking they are used very little. Learn about the proper Nordic walking techniques and how to correctly use Nordic walking sticks, in order to maximize your daily workout.

Instructions

    • 1

      Begin every step with the heel hitting the ground first, then rolling forward to the ball and toe area. Use the toe to propel yourself forward. The hands should always be gripping the walking poles and be used in unison with the proper footwork. Employ the use of "grip and go" with your poles, meaning you grip the poles when you are using the poles to propel yourself forward but keep them at your side and without a firm grip on the handles when you are not using them. As the miles accumulate, this will save you a lot of potentially expended energy.

    • 2

      Move the pole in conjuncture with your step. As your right foot hits the ground, the right pole should also strike the ground, slightly in front of the foot and out to the side. Drive the pole back and push off as you release and as you finish your step. Repeat the same process with the left side. Move your torso and hips in a counter-swinging motion with your upper body movements. This process adds to working the mid-torso muscle groups.

    • 3

      Use your Nordic walking sticks while jogging as an advanced technique. Apply less pressure on the sticks when using them while jogging. The sticks should bounce off the ground quickly and briskly in unison with the steps. Never run at a fast pace with walking sticks. You should always keep your pace at a slow jog.

    • 4

      Avoid common mistakes to refine your technique and progress as an accomplished Nordic walker. Avoid planting the poles too far from your body from a width perspective. If the poles are too wide, the effect is highly diminished. Never walk with closed hands at all times. Close the hands when using the sticks for propulsion but release the grip when not using the walking stick.