An introduction to Nordic Walking

Central London is full of parks and green spaces and occasionally you see people striding around using walking poles. Physiotherapist Kamila Fuczko who has been a keen Nordic Walker for many years gives us an overview of this healthy and very accessible activity

Nordic Walking is a specific walking technique that uses poles to harness the power of the upper body turning walking into a full body workout.

Nordic Walking was originally developed from Cross-Country Skiers' off-season training activity. Regular Nordic Walking can improve your health and wellbeing and due to the stability provided by the walking poles, is an activity that can be enjoyed well into your later years. It reduces knee and joint stress, boosts oxygen consumption, improves posture, relieves neck and shoulder tension, helps with weight management, rehabilitation after injury, increases bone density, and prevents or lessens the progressions of osteoporosis. The alternating movements used in Nordic Walking help enhance neuroplasticity, and as it engages 80% to 90% of your muscles it is a great cardiovascular workout burning up to 40% more calories than regular walking.

So Nordic Walking makes you fitter and smarter!

Proper use of the poles trim your waist and strengthen your entire core. Pushing the poles into the ground works the whole middle of the body and your back, providing an upper body workout from a very natural movement. Outdoor activities help to expose your body to sunlight to maintain healthy vitamin D blood levels. Vitamin D is essential for healthy bones, boosts the immune system and aids mental health.

HOW TO WARM UP WITH POLES + BREATHING EXERCISES 10 MIN

LEARNING HOW TO WALK WITH POLES

How to walk with Nordic poles: https://www.youtube.com/watch?v=ZKTufkzpo8E

Learning the basic technique: https://www.youtube.com/watch?v=zAmsHhc2zCw

STRETCHES

FREQUENTLY ASKED QUESTIONS:

• CAN I USE TREKKING POLES? They’re not the same. If the Nordic Walking technique is attempted with trekking poles, the grip has to be held firmly. The effort from the arms then cannot be applied to the pole until the grip is released, resulting in a clumsy, stilted action. Nordic walking poles have a glove:

• LENGTH OF NORDIC POLES The textbook formula: Your height (cm) x 0.7 The 'rule of thumb' formula: Hold the pole vertically beside you with your elbow tucked into your side (make sure you grasp the handle at the point where the strap meets the pole). Your forearm should be horizontal or slightly lower than horizontal.

• WHAT'S BETTER, FIXED OR VARIABLE LENGTH? The most significant decision to be made when purchasing Nordic Walking poles is to opt for poles that are fixed length, variable length two-part or compact three-part 'Traveller.' Choosing the type that suits your most likely usage of the poles and preferences will result in greater participation and enjoyment of the sport. Variable length can be useful for beginners where you are not sure of the right length or for multi-users.

• FIXED LENGTH These can be purchased if you are not planning on folding them. They cannot be adjusted, and it is crucial to purchase the correct pole length for the individual user

• VARIABLE-LENGTH TWO OR THREE-PART POLES' TRAVELLER' Variable-length poles offer flexibility to the user to try out different techniques, and different users can use one pair of poles.

• WHAT'S THE BEST MATERIAL FOR NORDIC WALKING POLES? Poles made from Carbon tubing are lighter than the equivalent Aluminium section but have an even higher load-carrying ability. Carbon tubes are also stiffer and absorb less of the user's effort but with a slightly more rigid feel.

• WHO CAN NORDIC WALK? Anyone who can walk and swing their arms freely can Nordic walk!

• DO YOU HAVE A RECOMMENDATION FOR WHERE TO BUY NW POLES?
• https://www.decathlon.co.uk
• https://www.amazon.co.uk
  
• https://www.amazon.co.uk/Leki-Traveller-Nordic-Walking-Poles

• WHAT SHOES SHOULD I WEAR? The very best footwear is waterproof, breathable walking shoes. No special clothing is required. Check out the weather conditions and be sensible.

• WHAT ELSE SHOULD I TAKE WITH ME? Drinking water if the weather is warm and something to carry your phone, keys and water in. A bumbag or small backpack is ideal.

• CAN YOU STILL WALK IF IT'S RAINING? Generally yes, but if it's very wet, walking conditions can become slippery and unsafe. It is advised never walk in thunderstorms.

• HOW FIT DO YOU HAVE TO BE? Nordic walking is used extensively across Europe as fitness training and can be used as a rehabilitative tool. Most of our classes are designed to improve general fitness, and we look at them in a similar way to a gym class, but you can make your walk as hard or as easy as you want. Come to a beginner workshop, and our instructors can evaluate your fitness and discuss which Nordic walks will be best for you.

• CAN I TEACH MYSELF OR SHOULD I LEARN WITH AN INSTRUCTOR? While you can use on-line videos or YouTube to get an idea of what’s involved, it's a good idea to learn the technique first, to make sure that you are engaging the right muscles. A good instructor will be able to match the technique to both your ability and your goals.
  

"The exercises you worked out for me were wonderful. They had an immediate effect so that by the end of the following week I actually had a pain-free day. Seeing you was really the turning point and I am extremely grateful."

AH