Nordic Walking vs. Regular Walking: How to Activate More Muscles and Boost Health

Walking is one of the simplest forms of exercise, bringing a multitude of health benefits, including improved cardiovascular fitness, mood enhancement, and weight management. But not all walking methods are created equal. Nordic walking, an increasingly popular form of exercise, involves using specially designed poles that engage the upper body as well as the lower body. This additional engagement can help activate more muscles, making it a powerful workout compared to regular walking. Here’s a detailed look at why Nordic walking can be a superior choice if you’re aiming to increase muscle activation and enhance fitness.

What is Nordic Walking?

Originating from Finland in the 1930s, Nordic walking was initially used as a summer training exercise for cross-country skiers. Using poles similar to those used in skiing, this form of walking encourages full-body movement, engaging muscles in both the upper and lower body.

Nordic walking has now grown beyond a specialized sport into a popular, accessible exercise for all ages and fitness levels. All that’s needed is a pair of Nordic walking poles, proper walking shoes, and an open space. The addition of poles increases calorie burn, helps tone muscles, and improves balance and stability.

How Nordic Walking Activates More Muscles Than Regular Walking

Regular walking primarily engages muscles in the lower body, such as the glutes, quadriceps, hamstrings, and calf muscles. While regular walking can certainly be beneficial for cardiovascular health and overall fitness, it doesn’t provide the same level of full-body muscle engagement that Nordic walking does.

Nordic walking incorporates a rhythmic movement of the arms and shoulders, forcing the upper body to work in sync with the lower body. Here’s a closer look at how the use of poles can increase muscle activation in several key areas:

1. Upper Body Engagement

Nordic walking involves a coordinated arm swing with each step, utilizing poles that you press into the ground with every stride. This motion engages muscles in the upper arms, shoulders, chest, and upper back, effectively turning a lower-body workout into a full-body exercise. Triceps, biceps, deltoids, and pectorals are all involved, which is not the case with regular walking.

2. Core Stability and Strength

By pressing into the poles with each stride, Nordic walkers actively engage their core muscles, including the abdominals and obliques, helping to improve stability and posture. In contrast, regular walking involves less core engagement as the arms generally move passively.

3. Increased Leg Activation

While both types of walking work the leg muscles, Nordic walking requires a more dynamic stride. Pushing down on the poles activates the glutes and quadriceps more intensely, as the arms and legs work together to propel the body forward. This additional effort helps tone the legs and may increase lower body strength over time.

4. Enhanced Calorie Burn

Studies show that Nordic walking can increase calorie burn by as much as 20–46% compared to regular walking due to the added upper body movement and core engagement. The greater intensity and muscle activation required with Nordic walking make it ideal for weight management and cardiovascular health.

Benefits of Nordic Walking Over Regular Walking

The unique combination of muscle activation, cardiovascular benefits, and low-impact intensity make Nordic walking an excellent choice for those seeking a more comprehensive workout. Here are some additional health benefits of Nordic walking compared to regular walking:

1. Increased Cardiovascular Fitness

Nordic walking not only targets more muscles but also provides a higher-intensity cardiovascular workout, improving heart health and endurance. Studies show that Nordic walking can be particularly beneficial for reducing blood pressure and cholesterol levels, making it a heart-healthy exercise.

2. Improved Joint Health and Mobility

Because the poles reduce some of the load on the knees and lower body, Nordic walking can be a gentler option for people with joint pain or arthritis. The poles provide stability and reduce impact on the lower body, helping to alleviate joint strain. Regular walking, while also low-impact, doesn’t offer this extra support.

3. Enhanced Posture and Balance

The use of poles encourages an upright posture, which can improve spinal alignment and reduce the risk of back pain. The coordinated movements also stimulate better balance and coordination, particularly beneficial for older adults or those recovering from injuries.

4. Boosted Mental Health

Like other forms of physical activity, Nordic walking releases endorphins, which can enhance mood, reduce anxiety, and alleviate symptoms of depression. The rhythmic, meditative nature of the activity can further promote relaxation and mental clarity, giving it additional psychological benefits over regular walking.

5. Higher Caloric Expenditure for Weight Loss

Nordic walking’s full-body engagement requires greater energy expenditure. For those interested in weight loss, the higher caloric burn of Nordic walking can be advantageous. Depending on speed, terrain, and individual factors, Nordic walking can burn significantly more calories than a regular walking session of the same duration.

Comparing Muscle Activation in Nordic Walking and Regular Walking

Below is a closer look at how specific muscle groups are activated in Nordic walking versus regular walking:

Arms (Biceps, Triceps):

In regular walking, the arms move naturally but with minimal engagement of the biceps and triceps. Nordic walking, however, engages both biceps and triceps with each pole push, helping to tone the arms.

Shoulders (Deltoids):

The swinging arm movement in Nordic walking requires a higher level of shoulder activation compared to regular walking, where shoulder movement is largely passive.

Back (Rhomboids, Latissimus Dorsi):

Nordic walking actively engages the upper back muscles, helping to improve posture. Regular walking, on the other hand, typically does not target these muscles.

Core (Abdominals, Obliques):

The coordinated movement of the poles in Nordic walking naturally requires greater core stability, helping to strengthen the abdominal muscles. In regular walking, core engagement is limited.

Legs (Quadriceps, Hamstrings, Glutes):

Both forms of walking engage the lower body muscles, but the added force from pushing down on the poles in Nordic walking intensifies leg activation, particularly in the quadriceps and glutes.

Getting Started with Nordic Walking

If you’re interested in trying Nordic walking, here are a few tips to get started safely and effectively:

1. Choose the Right Poles

Nordic walking poles are different from trekking poles, as they have special grips and straps to aid in proper form. Adjustable poles can be beneficial, especially if you’re new to the activity.

2. Focus on Technique

The key to effective Nordic walking is using the right technique. Hold the poles close to your body at a slight angle, plant them firmly into the ground with each stride, and push backward as you swing your opposite leg forward. This coordinated movement helps ensure that your upper and lower body are working in sync.

3. Maintain Proper Posture

Keep your shoulders relaxed, engage your core, and focus on keeping a straight back. Nordic walking encourages a more upright posture, which can benefit your spinal alignment and reduce strain on the lower back.

4. Start Slowly

Like any exercise, it’s essential to start gradually. Begin with shorter sessions to get used to the pole movements, then gradually increase the duration and intensity as you feel more comfortable.

5. Wear Appropriate Footwear

Nordic walking shoes should have a supportive sole with good traction, similar to hiking or trail running shoes, to ensure stability and reduce the risk of slipping.

Potential Challenges of Nordic Walking

While Nordic walking offers numerous benefits, there are some factors to consider:

Learning Curve:

Mastering the technique can take some practice, and it may feel awkward initially. However, with time and guidance, most people can pick up the technique relatively quickly.

Physical Demands:

Nordic walking is more intense than regular walking, which may be challenging for beginners or those with physical limitations. If you already have health issues, it is best to speak with a healthcare provider.

Regular Walking: A Valuable Exercise in Its Own Right

While Nordic walking has unique advantages, regular walking still holds significant benefits. For those looking for a more relaxed, convenient, or low-key activity, regular walking can improve cardiovascular health, promote weight management, and reduce stress. It’s ideal for people who may not want or need the added intensity and coordination required in Nordic walking.

Nordic Walking or Regular Walking: Which is Right for You?

Choosing between Nordic walking and regular walking depends on your fitness goals, health conditions, and personal preferences. Here’s a quick breakdown:

Choose Nordic Walking If:

You want a full-body workout that includes both the upper and lower body.

You’re looking to burn more calories in less time.

You require additional support or experience joint pain.

You enjoy engaging in a more dynamic and technique-based activity.

Choose Regular Walking If:

You prefer a more straightforward, low-intensity activity.

You’re not interested in learning a new technique or using equipment.

You’re looking for a convenient option you can do anytime, anywhere.

You have limited mobility or physical restrictions that make using poles difficult.

Final Thoughts

Both Nordic walking and regular walking offer unique benefits. For those seeking a greater challenge with added muscle activation and calorie burn, Nordic walking may be the ideal choice. However, regular walking remains a fantastic, accessible exercise with its own health rewards. Whether you choose Nordic walking or stick with regular walking, both are excellent ways to stay active, boost cardiovascular fitness, and improve mental well-being.