Seen and heard: Integrate squats into your Nordic walking

An article and video of Denise Austin explaining squat technique brings up a worthwhile thought: doing exercises like squats are a good cross-training approach to round out your Nordic walking program.

Main point: “…the fitness star posted a workout video on Instagram showing fans how to perform a squat variation that puts “less pressure” on the joints, while offering the shaping and strength-building benefits of a classic squat.”

More about it:

“…adjust your form so you can get all of the toning, lifting benefits the squat has to offer, with less pressure on your joints!!”

I did an AI-assisted search to find out why Nordic walkers should do squats:

• Strengthens Lower Body Muscles
  • Key Benefits: Squats primarily target the quadriceps, hamstrings, glutes, and calves. These muscles are essential for maintaining a powerful and efficient stride during Nordic walking.
  • Relevance to Nordic Walkers: Stronger legs enable better propulsion with each step, especially on inclines or uneven terrain. This strength helps walkers maintain good posture and stride mechanics over longer distances.
• Improves Core Stability
  • Key Benefits: Squats engage the core muscles, including the abdominals and lower back, which are critical for balance and stability.
  • Relevance to Nordic Walkers: Core stability ensures that Nordic walkers can maintain proper form, especially when using poles to push off dynamically. A strong core also helps in preventing injuries related to poor alignment.
• Enhances Joint Health and Flexibility
  • Key Benefits: Squats promote mobility in the hips, knees, and ankles by increasing the range of motion and strengthening the surrounding connective tissues.
  • Relevance to Nordic Walkers: Flexible and strong joints help Nordic walkers tackle varied terrains, such as trails with roots, rocks, or slopes, reducing the risk of joint-related injuries.
• Boosts Functional Fitness
  • Key Benefits: Squats mimic natural movements like standing up, sitting down, or picking up objects, making them an excellent functional exercise.
  • Relevance to Nordic Walkers: Functional fitness enhances a walker’s ability to handle activities beyond walking, such as bending to pick up litter on the trail or assisting others during group walks.
• Builds Explosive Power
  • Key Benefits: Variations like jump squats can improve explosive power and quickness.
  • Relevance to Nordic Walkers: This power translates to faster hill climbing and quicker bursts of speed when needed, such as during group competitions or fitness challenges.
• Aids Balance and Coordination
  • Key Benefits: Squats require coordination and balance, particularly when done on unstable surfaces or with weights.
  • Relevance to Nordic Walkers: Improved balance reduces the risk of tripping or falling, particularly on uneven paths or slippery terrain.
• Supports Weight Management
  • Key Benefits: Squats are a compound exercise that burns calories and boosts metabolism by engaging large muscle groups.
  • Relevance to Nordic Walkers: Improved metabolism complements the calorie-burning benefits of Nordic walking, helping to maintain a healthy weight and energy levels.
• Prepares for Backpacking and Trail Adventures
  • Key Benefits: Squats strengthen the muscles used when carrying extra weight.
  • Relevance to Nordic Walkers: If Nordic walkers add a backpack for extended hikes or adventures, squats help them handle the extra load comfortably.

What to do about it:

• Start with Bodyweight: Begin with bodyweight squats to perfect your form.
• Progress Gradually: Add resistance using dumbbells, kettlebells, or a barbell as your strength improves.
• Include Variations: Mix in sumo squats, split squats, or Bulgarian split squats to target different muscle groups.
• Integrate Functional Movements: Combine squats with pole exercises, such as squatting while holding Nordic walking poles, to mimic the movement patterns of Nordic walking.
• Focus on Form: Ensure proper alignment and avoid letting your knees cave inward or extending too far forward.

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