moderate
Nordic Walking Technique Session (30 min)
Nordic walking is one of the most evidence-supported low-impact exercises for cardiovascular health — the poles add meaningful upper body work to every step.
30 min · Kit: Nordic walking poles (telescopic, correct height — grip at hip height)
The session
- 15 min: Walk without poles — normal arm swing, check posture
- 25 min: Poles in closed fist (no strapping), drag behind — practice timing
- 35 min: Pole plant with push-off — plant opposite pole to leading foot; push through and extend the arm fully back
- 410 min: Full Nordic stride — poles, breathing, arm drive; varied pace
- 55 min: Cool-down walk; pole-assisted calf and hamstring stretch
Worth knowing
- The push-back (extension) phase is what activates the upper body — the pole must push behind the hip
- Pole length: arm at 90 degrees when holding the grip is a starting point
- Nordic walking uses 90% of the body's muscles vs 70% for regular walking
- The diagonal arm-opposite leg pattern mirrors natural walking gait
