How to Nordic Walk
Nordic walking or fitness walking, ski walking or pole walking, is a form of exercise that entails walking with a pair of poles or skis. Nordic walking originally was a way for people to exercise their ski legs even during off-season months. Nowadays, you can do nordic walking even without planning on setting foot on a ski slope.
Nordic walking makes for a great cardio workout, especially for the torso. The exercise stretches out the arms, chest, back muscles and shoulders, which are the body parts that get the most cramped in everyday activities such as watching TV, working at a desk or reading. It also makes for a good workout for your stability and posture. Here’s how to do the nordic walk.
Get nordic walking poles that are about 70% of your height. If you want to share your poles with others, you can get adjustable ones. The height should be based with the poles in your hand, with your arms fully extended except for a slight bend at the elbow.
Twist the rubber grip so that it is facing slightly towards you. Wear a hand strap, and grasp the pole comfortably, and none too tightly. You don’t actually use your hands, but the poles swing forward using your hand straps.
Keep the poles close to your body and keep your shoulders relaxed.
Start walking. Start with the poles just dragging behind you, and bring them a bit forward with the way your arm naturally swings as you walk. Keep your posture and your head upright, not leaning forward nor backward.
When you step forward, the opposite arm should swing forward at waist height, bringing the nordic walking pole along with it. It should land on the ground level along the line where the opposite foot is.
The pole should still be pointing diagonally backward, not forward nor in front of the body.
As you take another step forward, push the pole as far back as possible, maintaining a straight line with the accompanying arm. Then release the pole at the end of the step. Maintain the relaxed position of your arms as you walk.
Roll your foot along your toes as you take another step so that your leg is almost fully extended.