‘I Tried Nordic Walking for 3 Weeks—and Was Honestly Surprised by the Results’

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I’m a major fan of full-body workouts, and for good reason. As a freelance writer, I feel I’m always on a time crunch to meet deadlines and fulfill travel commitments. When it comes to exercising, I like finding workouts that give me the biggest bang for my buck. Recently, I learned about Nordic walking. Since I enjoy skiing and getting my steps in each day, this workout piqued my interest.

For a little background, the workout originated in Finland, where cross-country skiing is a big part of the culture. Although Finland gets bombarded with snow, there are months out of the year that are “snowless.” Nordic walking became the go-to off-season training method for cross-country skiing enthusiasts, according to Cleveland Clinic.

Nordic walking is similar to cross-country skiing—without the snow, of course.

“Nordic walking is a style of walking that uses specially designed poles to engage the upper body while walking actively. Unlike regular walking, where the arms swing passively, Nordic walking uses the poles to help propel the body forward, turning a lower-body activity into a coordinated, full-body movement,” explains Katya Campbell, GM and Fitness Director at Mountain Trek Health Reset Retreat, Certified Yoga Teacher, Level 2 CrossFit Coach and Level 1 Movement and Mobility Specialist.

This Nordic sport sounded like just the full-body workout I was looking for, so I ordered a set of walking poles from Amazon and was ready to go. To switch up my regular routine, I tried Nordic walking five days a week for three weeks. My decision was based on winter boredom—not expectations. However, I have to say that I was really surprised by the end results.

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What Are the Benefits of Nordic Walking?

Nordic walking is an excellent way to boost cardiovascular wellness, strength, posture and balance while keeping you physically fit. Because the workout is low-impact, it’s a great option for every fitness level, as it’s easy on the joints.

“Walkers looking to increase intensity without transitioning to running often find [Nordic walking] especially effective. Runners can use Nordic walking as a low-impact cross-training or recovery option that still builds strength and endurance,” Campbell explains. “Aging adults benefit from the added stability, balance support and reduced joint stress, particularly on downhills where poles act as a braking system.”

The best part of Nordic walking? You can essentially do it anywhere—all you need is proper footwear and a pair of walking poles to get started.

In this workout, walking poles are used to push yourself forward and activate the muscles in your upper body, even though your legs are doing most of the work.

“By planting and pushing through the poles with each step, walkers recruit muscles in the hands, forearms, shoulders, arms and back, while also improving posture, gait and balance,” Campbell explains. “The result is a more powerful, efficient walking pattern that increases energy expenditure without necessarily increasing perceived effort.”

By adding Nordic walking to my typical walk route, I boosted my muscle engagement to about 90%.

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How I Got Started

I tested out TheFitLife Nordic Walking Trekking Poles from Amazon, which come with two lightweight poles that are perfect for hiking, walking and backpacking. Each stick has a wrist strap, durable rubber grip and anti-shock mechanism for an all-around smooth trekking experience. The set also features various pole accessories, depending on the type of terrain you’re conquering (i.e., light snow, sand, rocky surface, packed dirt or gravel).

Before I hit the pavement, I adjusted my walking poles according to my height—a crucial first step—and locked them in. As with any new workout, I started my Nordic walk slowly so I could be mindful of intentional movement and technique. I chose one of my flatter walking routes and assumed a comfortable pace. Then, I started walking with the opposite arm and leg moving together.

“For beginners, technique matters more than speed. Start at a comfortable walking pace and focus on a natural, reciprocal movement,” Campbell says. “Avoid overstriding with the poles, which can increase the risk of tripping or upper-body strain.”

She suggests starting with an even surface—such as a flat dirt trail—before tackling hills or rougher terrain. “On pavement, use rubber pole tips to reduce impact on the joints. Adjustable, lightweight poles with cork handles are ideal, as they help prevent shoulder overuse and manage moisture during longer walks.”

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My Experience with Nordic Walking

I typically walk five days a week, so I swapped out my regular walks for Nordic walking, 30 to 40 minutes per session, over three weeks.

As an avid skier, I didn’t find the pole movements awkward or challenging in the least. I had to be mindful of making each pole strike intentional to maximize the workout. I wasn’t walking in snow or over rough terrain; it was pavement that included some hills.

According to Karen Wick, Fitness Specialist and Certified Health Coach & Personal Trainer with Endeavor Health Fitness & Wellness Center, my arms had to swing naturally as I pushed the poles back. It was important to remember not to hold them straight downward.

Overall, I really appreciated the workout Nordic walking gave my upper body. I felt a bit of muscle fatigue during the first week, which was a telltale sign my poles were doing their job. Truth be told, I don’t really do a ton of upper-body workouts, so this was a refreshingly productive way to kill two birds with one stone. I also felt myself standing up straighter with the help of the poles—a solid posture boost.

In addition to the physical benefits, the mental health benefits of Nordic walking can’t be beat. It gave me the opportunity to step away from my desk, tune out the noise, connect with my movement, breathe the fresh air and get out in nature. Some days, I’m too busy with work to leave the house, so my Nordic walks helped me carve out a much-needed break and provided a change of scenery.

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The Bottom Line

Although the dead of winter in the Northeast may not have been the most ideal time of the year to embark on my Nordic walking adventure—I prefer walking on the treadmill when it’s below 30 degrees!—I know I will completely enjoy it in the spring, summer and fall. It’s a great way for me to get outdoors while reaping the benefits of a total-body workout and boosting my mood.

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Sources:

• Cleveland Clinic. (2022, November 5). 5 reasons to try Nordic walking.

• Katya Campbell, GM and Fitness Director at Mountain Trek Health Reset Retreat, Certified Yoga Teacher, Level 2 CrossFit Coach and Level 1 Movement and Mobility Specialist

• Karen Wick, Fitness Specialist and Certified Health Coach & Personal Trainer with Endeavor Health Fitness & Wellness Center

This story was originally published by Parade on Feb 10, 2026, where it first appeared in the Health & Wellness section. Add Parade as a Preferred Source by clicking here.