If you want to lose weight but find intense workouts too tiring or have joint pain that makes running difficult, a gentler and smarter option is gaining popularity: Nordic walking. Also known as pole walking, this simple exercise looks a lot like regular walking, just with a twist. You use a pair of specially designed sticks, similar to ski poles, to walk, which gives your upper body a workout too.
“Nordic walking was initially recommended for elderly people and those with bone issues like osteoporosis,” explains Dr. Surender Pal Singh, Head of the Physiotherapy Department at CK Birla Hospital, Delhi. “But over time, we’ve seen that it works wonders for anyone looking to burn more calories without stressing their joints.”
So, what makes Nordic walking so special?
Unlike a casual walk in the park, Nordic walking turns your daily stroll into a full-body workout. The poles help push you forward, engaging your arms, shoulders, chest, and back along with your legs.
“It’s a great way to increase the intensity of your walk without making it feel like a workout,” says Dr. Singh. “You end up burning more calories while still keeping it low-impact.”
In fact, research shows that Nordic walking burns 15 per cent to 50 per cent more calories than regular walking, depending on your pace and technique. That means more fat-burning, more fitness, without the sweat-drenched feeling of high-intensity workouts.
Is Nordic walking good for your joints?
This walking style is especially helpful if you have joint pain, arthritis, or are recovering from an injury. The poles help take pressure off your knees and hips by distributing your body weight more evenly.
“It’s perfect for middle-aged and older adults,” says Dr. Singh. “People who want to stay active but struggle with regular workouts can benefit a lot from this.”
And it’s not just about weight loss. Nordic walking also improves posture, balance, and core strength over time—bonus points if you sit at a desk all day.
Things to know before trying Nordic Walking
You’ll need to buy the poles, and learning the proper walking technique might take a little practice. “Some people find holding the sticks a bit awkward at first,” says Dr. Singh. “But once you get the rhythm, it feels natural, and actually fun.”
The poles can be a bit pricey, too, especially high-end ones. But basic, affordable versions are available online if you’re just starting out.
If you’re looking for an easy, joint-friendly workout that still helps you shed weight and boost your overall health, Nordic walking might just be your perfect match.
“It’s a simple change to your regular walk that can make a big difference,” says Dr. Singh. “You’ll burn more calories, feel stronger, and protect your joints, all without hitting the gym.”
So the next time you’re heading out for a walk, consider grabbing a pair of poles. It might just be the most effective low-impact workout upgrade you’ve been looking for.
