Nordic walking is a Finnish-origin total-body version of walking that can be done both by non-athletes as a health-promoting physical activity and by athletes as a sport. The activity is performed with specially designed walking poles similar to ski poles.
Nordic walking (originally Finnish sauvakävely) is fitness walking with specially designed poles. While trekkers, backpackers, and skiers had been using the basic concept for decades, Nordic walking was first formally defined with the publication of "Hiihdon lajiosa" (translation: "A part of cross-country skiing training methodic") by Mauri Repo in 1979. [1] Nordic walking's concept was developed on the basis of off-season ski-training activity while using one-piece ski poles. [2]
For decades hikers and backpackers used their one-piece ski poles long before trekking and Nordic walking poles came onto the scene. Ski racers deprived of snow have always used and still do use their one-piece ski poles for ski walking and hill bounding. The first poles specially designed and marketed to fitness walkers were produced by Exerstrider of the US in 1988. Nordic Walker poles were produced and marketed by Exel in 1997. Exel coined and popularized the term 'Nordic Walking' in 1999.
Compared to regular walking, Nordic walking (also called pole walking) involves applying force to the poles with each stride. Nordic walkers use more of their entire body (with greater intensity) and receive fitness building stimulation not present in normal walking for the chest, latissimus dorsi muscle, triceps, biceps, shoulder, abdominals, spinal and other core muscles that may result in significant increases in heart rate at a given pace. [3] Nordic walking has been estimated as producing up to a 46% increase in energy consumption, compared to walking without poles. [4] [5] Several research studies have been conducted on the effects of Nordic walking. One study in particular compared regular walking to Nordic walking. [6] This study showed that Nordic walking led to more significant decreases in BMI and waist circumference compared to regular walking. [6] The Nordic walking group was the only group that experienced reductions in total body fat and increases in aerobic capacity. [6] Another research study that was done compared the effects of Nordic walking, conventional walking, and resistance-band training on overall fitness in older adults. [7] The study concluded that while all three methods are useful for improving overall fitness, Nordic walking is the most effective. [7] Harvard Medical School has evidence that shows Nordic walking has more calorie burning characteristics than regular walking. [8]
Nordic walking poles are significantly shorter than those recommended for cross-country skiing. Nordic walking poles come in one-piece, non-adjustable shaft versions, available in varying lengths, and telescoping two or three piece twist-locking versions of adjustable length. One piece poles are generally stronger and lighter, but must be matched to the user. Telescoping poles are 'one-size fits all', and are more transportable.
Nordic walking poles feature a range of grips and wrist-straps, or rarely, no wrist-strap at all. The straps eliminate the need to tightly grasp the grips. As with many trekking poles, Nordic walking poles come with removable rubber tips for use on hard surfaces and hardened metal tips for trails, the beach, snow and ice. Most poles are made from lightweight aluminium, carbon fiber, or composite materials. Special walking shoes are not required, although there are shoes being marketed as specifically designed for the sport.
The cadences of the arms, legs and body are, rhythmically speaking, similar to those used in normal, vigorous, walking. The range of arm movement regulates the length of the stride. Restricted arm movements will mean a natural restricted pelvic motion and stride length. The longer the pole thrust, the longer the stride and more powerful the swing of the pelvis and upper torso.
Australia : Nordic Walking Australia (since 2006)
China : Hangzhou Nordic Gull Sports development Co., Ltd (since 2019)
Croatia : Croatian Nordic Walking Association (since 2011)
Estonia : Estonian Nordic Walking Union
Finland : Nordic Walking Finland ry (since 2017)
France : INWA France
Great Britain : British Nordic Walking
Greece : INWA Greece (since 2020)
Hong Kong : China Hong Kong Newly Emerged Sports Association Limited (since 2020)
India : India Nordic Walking Organisation (since 2012)
Iran : Iranian Nordic Walking Association (since 2017)
Iraq : Federation of Iraqi Sports Companies (since 2017)
Israel : INWA Israel Hapoel
Italy : Associazione Nordic Walking Italia (since 2005)
Japan : Japan Nordic Fitness Association (JNFA) (since 2007)
Latvia : Latvian Sports for All Association (since 2008)
Netherlands : Stichting Nordic Walking Nederland (since 2003)
New Zealand : Nordic Walking Fitness Association of New Zealand (since 2008)
Poland : PZNW Polish Nordic Walking Association (since 2021)
Russia : Russian Nordic Walking Association (RNWA) (since 2010)
Serbia : Nordic Walking Serbia (since 2022)
South Korea : INWA Korea
Spain : (AENWC) INWA Spain (since 2005)
Cross-country skiing is a form of skiing whereby skiers traverse snow-covered terrain without use of ski lifts or other assistance. Cross-country skiing is widely practiced as a sport and recreational activity; however, some still use it as a means of transportation. Variants of cross-country skiing are adapted to a range of terrain which spans unimproved, sometimes mountainous terrain to groomed courses that are specifically designed for the sport.
Skiing is the use of skis to glide on snow. Variations of purpose include basic transport, a recreational activity, or a competitive winter sport. Many types of competitive skiing events are recognized by the International Olympic Committee (IOC), and the International Ski Federation (FIS).
Walking is one of the main gaits of terrestrial locomotion among legged animals. Walking is typically slower than running and other gaits. Walking is defined by an 'inverted pendulum' gait in which the body vaults over the stiff limb or limbs with each step. This applies regardless of the usable number of limbs—even arthropods, with six, eight, or more limbs, walk. In humans, walking has health benefits including improved mental health and reduced risk of cardiovascular disease and death.
Snowshoes are specialized outdoor gear for walking over snow. Their large footprint spreads the user's weight out and allows them to travel largely on top of rather than through snow. Adjustable bindings attach them to appropriate winter footwear.
Skiing, or traveling over snow on skis, has a history of at least eight millennia. The earliest archaeological examples of skis were found in Karelia and date to 6000 BCE. Although skiing's origins were purely utilitarian, the modern sport evolved from beginnings in Scandinavia, starting in the mid-1800s skiing became a popular recreational activity and sport, becoming practiced in snow-covered regions worldwide, and providing a market for the development of ski resorts and their related communities.
A ski binding is a device that connects a ski boot to the ski. Before the 1933 invention of ski lifts, skiers went uphill and down and cross-country on the same gear. As ski lifts became more prevalent, skis—and their bindings—became increasingly specialized, differentiated between alpine (downhill) and Nordic styles of skiing. Until the point of divergence in the mid-20th century, bindings held the toe of a flexible, leather boot against the ski and allowed the heel to rise off the ski, typically with a form of strap or cable around the heel.
Ski boots are footwear used in skiing to provide a way to attach the skier to skis using ski bindings. The ski/boot/binding combination is used to effectively transmit control inputs from the skier's legs to the snow.
Backpacking is the outdoor recreation of carrying gear on one's back while hiking for more than a day. It is often an extended journey and may involve camping outdoors. In North America, tenting is common, where simple shelters and mountain huts, widely found in Europe, are rare. In New Zealand, hiking is called tramping, and tents are used alongside a nationwide network of huts. Hill walking is equivalent in Britain, though backpackers make use of a variety of accommodation, in addition to camping. Backpackers use simple huts in South Africa. Trekking and bushwalking are other words used to describe such multi-day trips.
Ski poles, also referred to as poles, sticks (UK), or stocks (Australia), are used by skiers for balance and propulsion. Modern ski poles are most commonly made from aluminum and carbon fiber, though materials such as bamboo are still used. Poles are used in alpine skiing, freestyle skiing, and cross-country skiing. Ski jumpers do not use poles.
Tour skating is recreational long distance ice skating on natural ice. It is particularly popular in the Netherlands and the Nordic countries. It is becoming more popular in areas of North America such as New England, Southcentral Alaska, and Nova Scotia.
Trekking poles are a common hiking accessory that function to assist walkers with their rhythm, to provide stability, and reduce strain on joints on rough terrain.
Exercise equipment is any apparatus or device used during physical activity to enhance the strength or conditioning effects of that exercise by providing either fixed or adjustable amounts of resistance, or to otherwise enhance the experience or outcome of an exercise routine.
Roller skiing is an off-snow equivalent to cross-country skiing. Roller skis have wheels on their ends and are used on a hard surface, to emulate cross-country skiing. The skiing techniques used are very similar to techniques used in cross-country skiing on snow.
Outdoor recreation or outdoor activity refers to recreation done outside, most commonly in natural settings. The activities that encompass outdoor recreation vary depending on the physical environment they are being carried out in. These activities can include fishing, hunting, backpacking, walking and horseback riding — and can be completed individually or collectively. Outdoor recreation is a broad concept that encompasses a varying range of activities and landscapes.
A walking stick or walking cane is a device used primarily to aid walking, provide postural stability or support, or assist in maintaining a good posture. Some designs also serve as a fashion accessory, or are used for self-defense.
A skike is a sports device consisting of two wheels attached to a frame that can be strapped onto the rider's shoe. Similarly to roller skis, the skike has a wheel in front and at the tail of an aluminium frame that can be attached to the foot. However, unlike roller skis and roller skates the tires are pneumatic. In addition to asphalt, the skikes can therefore be used on rougher terrain such as dirt roads, plaster and gravel. The skike straps onto the rider's shoe, and does not require any special type of boot. It has a brake on the heel that allows the rider to stop or brake gradually by pushing back the lower legs.
Obesity and walking describes how the locomotion of walking differs between an obese individual and a non-obese individual. The prevalence of obesity is a worldwide problem. In 2007–2008, prevalence rates for obesity among adult American men were approximately 32% and over 35% amongst adult American women. According to the Johns Hopkins Bloomberg School of Public Health, 66% of the American population is either overweight or obese and this number is predicted to increase to 75% by 2015. Obesity is linked to health problems such as decreased insulin sensitivity and diabetes, cardiovascular disease, cancer, sleep apnea, and joint pain such as osteoarthritis. It is thought that a major factor of obesity is that obese individuals are in a positive energy balance, meaning that they are consuming more calories than they are expending. Humans expend energy through their basal metabolic rate, the thermic effect of food, non-exercise activity thermogenesis (NEAT), and exercise. While many treatments for obesity are presented to the public, exercise in the form of walking is an easy, relatively safe activity. Walking may initially result in reduced weight, but adopting the habit over the long term may not result in additional weight loss.
Mauri Repo was the head coach of the Finnish Workers' Sports Federation during 1981–1987. By profession he was a physical education teacher and for some time worked in the Jyväskylä city administration as director of the sports department. He is the first known person to write about nordic walking and considered its author.
Competitive cross-country skiing encompasses a variety of race formats and course lengths. Rules of cross-country skiing are sanctioned by the International Ski Federation and by various national organizations. International competitions include the FIS Nordic World Ski Championships, the FIS Cross-Country World Cup, and at the Winter Olympic Games. Such races occur over homologated, groomed courses designed to support classic (in-track) and freestyle events, where the skiers may employ skate skiing. It also encompasses cross-country ski marathon events, sanctioned by the Worldloppet Ski Federation, and cross-country ski orienteering events, sanctioned by the International Orienteering Federation. Related forms of competition are biathlon, where competitors race on cross-country skis and stop to shoot at targets with rifles, and paralympic cross-country skiing that allows athletes with disabilities to compete at cross-country skiing with adaptive equipment.
The skating technique is a style of cross-country skiing in which the leg kick is made using the skate step. This style has been established as a revolutionary development of cross-country skiing since the mid-1980s and allows faster movement compared to the classic style. Since 1985, international competitions have been held separately in the classic and free technique, with the skating technique being used in free technique competitions.
Media related to Nordic walking at Wikimedia Commons