Nordic walking: the benefits of summer cross-country skiing

Il Nordic walking Nordic walking (with poles) is a complete physical activity because it engages not only the legs but also the upper body. For this reason, it's often called summer cross-country skiing: it's done without snow, it's inexpensive, it can be done almost anywhere, and it allows you to train your endurance, coordination, posture, and muscles without subjecting your joints to excessive trauma.

I benefits of Nordic walking However, they depend on technique: simply walking with two poles in hand isn't enough. You need to learn the correct movement, choose equipment appropriate for your height, and proceed gradually. This way, you avoid wasting energy, reduce common mistakes, and a simple walk becomes a complete workout.

Origins

Nordic walking was born in Northern European countries as an off-season training for athletes. cross countryWhen there was no snow, skiers had to maintain endurance, arm strength, coordination, and rhythm. So they began walking with poles, reproducing the motion of Nordic skiing on dry ground.

Over time, this technique has moved beyond the competitive sphere and become a discipline accessible to all. Today, it's practiced in parks, on trails, in the mountains, at the seaside, in urban green spaces, and on nature trails. Its success stems precisely from its simplicity: it requires just a few tools, but they're used well.

How it works

The difference compared to a normal walk is in theactive use of polesThe arms don't remain passive, but accompany the step with an alternating movement: when the right leg advances, the left arm moves, and vice versa. The pole serves not only as support, but also as a push.

The correct movement engages the shoulders, arms, lats, abdominals, glutes, and legs. Walking becomes more fluid, the torso remains more upright, and the stride tends to lengthen naturally. This is precisely why Nordic walking is different from trekking with poles: in trekking, the pole helps primarily when climbing and descending, while in Nordic walking, it becomes an integral part of the movement.

To avoid mistakes, it's best to start with the basics: a straight back, looking forward, relaxed shoulders, a regular pace, and poles held with a soft grip. These instructions are very similar to those used for walk correctly, with extra work on the arms, torso and coordination.

How to get started

To get started, you need just a few things: a pair of comfortable shoes, light clothing, specific poles, and a flat route. Nordic walking poles aren't identical to mountain poles: they have a special strap, similar to a small glove, that allows you to open and close your hand as you push.

At the beginning it is better to be followed by a qualified instructor, at least for a lesson or two. The technique seems simple, but many beginners make the same mistakes: dragging the poles, holding their arms stiff, taking too short a step, or pushing off in a haphazard manner. A well-conducted lesson prevents bad habits and makes the activity more enjoyable.

The first outing can last 20-30 minutes, at a leisurely pace. Then gradually increase the pace, without immediately chasing speed or distance. In summer, choose cool times, drink water, and prefer shaded routes: many of the useful rules for running apply. walking in summer, especially when temperatures are high.

Benefits

Nordic walking is a complete aerobic activity. It trains the heart and lungs, improves endurance, and helps burn more calories than traditional walking because it also engages the upper body. The rhythmic movement of the arms increases muscular work without turning the activity into a violent effort.

Among the main benefits of Nordic walking These include improved posture, strengthening of the shoulders, arms, and back, greater stability during walking, and effective work on the leg muscles. Poles also help distribute the load better, partially reducing stress on the knees and ankles, provided the technique is correct.

Another advantage is balance. Having four points of support—two feet and two poles—can increase safety, especially on even but not perfectly smooth terrain. For this reason, the discipline is also used in some motor rehabilitation programs, always under the supervision of professionals.

Then there's the mental benefit. Walking outdoors, at a steady pace, clears the mind, reduces tension, and helps you unplug from a sedentary lifestyle, screens, and stress. When practiced in company, it also becomes a way to strengthen relationships and motivation, just like when you choose to walking in a group.

How many times can it be done?

Nordic walking can be practiced two or three times a week, starting with short sessions and gradually increasing the duration. For those who are already trained, a session can last 60 minutes or more. For beginners, however, 20-30 minutes is sufficient, with breaks and a moderate pace.

The wisest rule is listen to the bodyPersistent pain in your shoulders, back, knees, or wrists indicates something isn't working: poor technique, unsuitable poles, a challenging route, or excessive enthusiasm. It's best to stop, correct, and calmly restart.

Like all good habits, this one works if it's sustainable. There's no need to turn it into a test of endurance. The goal is to move consistently, without overdoing it, and to incorporate the activity into your daily life. It's the best way to do not waste a simple gesture like walking, making it more complete and more useful for health.

For whom it is not indicated

Nordic walking is suitable for many people, but not for everyone and not under all conditions. Anyone with significant heart problems, serious breathing difficulties, neurological conditions, acute joint pain, or who has recently undergone surgery should consult a doctor first.

Be careful if you have shoulder, elbow, wrist, or back problems. The movement of the poles can be very beneficial, but if performed poorly, it risks irritating already fragile areas. The same applies to those who suffer from vertigo, balance problems, or risk of falling: in these cases, a professional evaluation and, if necessary, a guided program are necessary.

It's also not recommended to set out alone on difficult, uneven, or steep terrain. Poles shouldn't give you a false sense of security. It's best to start on flat, even surfaces, with suitable footwear, and without rushing. Nordic walking works when it's simple, accessible, and respects your limits.

Read also

• Cross-country skiing: 10 reasons to do it
• All the benefits of walking
• How to get into the habit of walking