Tips, tricks, and techniques: Information on walking technique

Every so often, you want catch up on the latest thinking about walking technique and then see how you might integrate it into your Nordic walking since most articles are about walking without Nordic walking poles. 

I looked over an article about using walking in your weight management program. 

Main point: “By incorporating 30 minutes of walking into your daily routine, you can boost metabolism and build lean muscle.”

More about it:

• “…weight loss and physical activity dropped the risk of heart attacks by over 60% for people with type 2 diabetes.”
• “…walking also maintains a healthy mind-body balance and ensures that you remain upbeat and positive throughout the day.”

How to do it:

•  “…take frequent breaks for walking.:
• “…understand one’s body cycles and rhythms to truly reap the best benefits of walking. 
• “a number of other factors like serious preexisting medical conditions, age and other factors should also be taken into account.”

Takeaways for Nordic walkers:

• Leverage Nordic walking for greater fat burn. Since brisk walking helps burn belly fat, Nordic walking amplifies this effect by engaging the upper body muscles, increasing calorie expenditure, and improving posture.
  • Use proper pole technique to activate the core and upper body, ensuring a full-body workout that helps tone the abdominal area.
  • Walk at a moderate-to-brisk pace while focusing on consistent, strong pole push-offs to engage more muscles and melt visceral fat effectively.
• Use Nordic walking to regulate appetite and reduce stress eating. Walking helps regulate appetite and manage stress, and Nordic walking enhances this effect by incorporating rhythmic, mindful movement.
  • Plan Nordic walking after meals to help with digestion and to curb cravings for sugary or processed foods.
  • Combine deep breathing with Nordic walking (e.g., inhaling for 4 steps, exhaling for 4 steps) to enhance stress relief and reduce emotional eating triggers.
  • Enjoy nature during Nordic walking to boost mental well-being and mood stability, reducing reliance on food for emotional comfort.
• Improve metabolism with Nordic walking intervals. Walking regularly boosts metabolism, and Nordic walking with intensity variations can amplify this effect.
  • Integrate interval training into Nordic walking sessions by alternating between moderate and brisk speeds or adding uphill segments to elevate heart rate and metabolism.
  • Maintain 30+ minutes of Nordic walking daily to sustain metabolic benefits.
• Preserve and build lean muscle mass with resistance walking. Since walking helps preserve lean muscle mass, Nordic walking does so even more effectively because it engages upper body muscles in addition to the legs.

• Focus on proper arm technique by planting and pushing off with poles forcefully to maximize upper-body engagement.
• Use weighted backpacks or resistance bands to add mild resistance training elements.
• Select hilly routes.

• Adapt Nordic walking to personal rhythms and medical conditions. Walking should be personalized based on individual health and fitness levels.
  • Adjust Nordic walking intensity based on age, stamina, and pre-existing conditions.
  • Take shorter, frequent walks if unable to complete a single 45-minute session.
  • Listen to your body and modify pole usage and stride length for comfort and efficiency.
• Create a sustainable routine by splitting walks. If a 30-45 minute session feels challenging, split walks into smaller segments throughout the day.
  • Take 10-15 minute Nordic walking breaks during work hours.
  • Incorporate Nordic walking as a morning, midday, and evening activity to increase step count.
• Strengthen the heart and improve overall health. Since walking reduces the risk of heart attacks, Nordic walking amplifies this benefit by increasing cardiovascular endurance.
  • Track heart rate during Nordic walks and aim for a moderate-intensity zone (50-70% of max heart rate).
  • Use Nordic walking on hilly terrain to boost cardiovascular conditioning.

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