Introduction
Walking is a popular and accessible form of exercise that delivers numerous physical and mental health benefits. Whether you’re strolling through the park or engaging in more purposeful activity, walking can help boost cardiovascular health, maintain a healthy weight, and improve mood. However, with the growing popularity of Nordic walking, many are asking how it compares to normal walking and which is better suited to their fitness goals. Let’s dive into the key differences between these two walking styles and the benefits of each.
What is Normal Walking?
Normal walking, often called “brisk walking” when done for exercise, is a straightforward form of movement that engages primarily the lower body. It’s a weight-bearing exercise that is gentle on the joints and easily accessible, requiring no special equipment other than a pair of comfortable shoes.
What is Nordic Walking?
Nordic walking, on the other hand, involves the use of poles similar to those used in skiing. These poles are designed to engage the upper body as you walk, turning a lower-body exercise into a full-body workout. Nordic walking has its origins in Finland, where it was developed as a summer training method for cross-country skiers, but it has since grown into a popular activity worldwide. Clare Balding – The British broadcaster and writer is an advocate for Nordic walking, speaking publicly about how Nordic walking can be beneficial for overall fitness and mental health, especially for those who might struggle with more intense forms of exercise. The Benefits of Nordic Walking for Back Pain might be an interesting blog for some of you.
Key Differences Between Normal Walking and Nordic Walking
- Upper Body Engagement:
- Normal Walking: Primarily focuses on the legs and lower body. The arms swing naturally but aren’t significantly engaged in the exercise.
- Nordic Walking: Involves the arms, shoulders, and upper back, providing a full-body workout. The poles help propel the body forward, and each step involves an active push from the upper body.
- Calorie Burn:
- Normal Walking: Effective at burning calories, especially when done briskly. On average, a 30-minute brisk walk burns around 100-150 calories, depending on speed and body weight.
- Nordic Walking: Burns more calories than regular walking. The engagement of additional muscle groups increases energy expenditure by up to 40%, making it a more efficient calorie-burning workout.
- Muscle Activation:
- Normal Walking: Primarily targets the lower body, including the legs, glutes, and hips. There is minimal engagement of the core or upper body.
- Nordic Walking: Activates 90% of the body’s muscles, including the arms, shoulders, core, and upper back. This increases strength and muscle tone in areas that aren’t typically worked during regular walking.
- Impact on Joints:
- Normal Walking: Low-impact and easy on the joints, especially when done on flat, even surfaces. This makes it an ideal exercise for people of all ages and fitness levels.
- Nordic Walking: Reduces stress on the lower body joints (hips, knees, and ankles) even further due to the use of poles, which distribute the load more evenly across the body. This makes it an excellent option for those with joint issues or those recovering from injury.
- Posture and Balance:
- Normal Walking: Can encourage good posture, but people often fall into poor habits like slouching or looking down, especially during long walks.
- Nordic Walking: Actively promotes better posture due to the upright position needed to properly use the poles. The use of poles also improves balance, offering stability on uneven terrain or in slippery conditions.
- Cardiovascular Benefits:
- Normal Walking: Boosts cardiovascular health by increasing heart rate, improving circulation, and strengthening the heart. It’s a moderate-intensity exercise that is safe and effective for most people.
- Nordic Walking: Increases cardiovascular intensity more than normal walking due to the added effort of using the poles. Heart rate is elevated without the feeling of extra exertion, making it a more effective cardiovascular workout in less time.
- Mental Health Benefits:
- Normal Walking: Provides a chance to de-stress, clear your mind, and enjoy nature. The rhythmic motion of walking can also have meditative effects.
- Nordic Walking: Offers the same mental health benefits but with an added sense of accomplishment and enjoyment from engaging more of the body. The poles also add a rhythmic element, which some find therapeutic.
Which Walking Style is Best for You?
- For Simplicity and Accessibility: If you’re looking for a low-effort, low-cost way to get started with exercise, normal walking is ideal. It requires no special equipment and can be done virtually anywhere.
- For a Full-Body Workout: If you want to make your walks more challenging and engage more muscle groups, Nordic walking is the better choice. It’s particularly useful for those who want a more efficient workout in less time.
- For Weight Loss and Fitness: Nordic walking is more effective for calorie burn and cardiovascular fitness due to the extra effort involved. If your goal is to boost fitness or manage weight, this style may give you faster results.
- For Joint Health and Stability: Nordic walking provides more support for the joints and offers better stability due to the poles. If you struggle with balance or joint pain, Nordic walking can be a gentler and safer option.
New To Walking?
Take a look at this guide Taking Your First Steps: A Beginner’s Guide to Starting a Walking Routine. It will be a great way to get you started. These principles can be used for both normal and nordic walking.
Conclusion
Both walking styles offer excellent health benefits, and the choice between them largely depends on your fitness goals and physical condition. Why not join Clare Baldwin and give it a go or try both to see which works best for you? Have a lovely walk.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Since 2001
