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Benefits of Nordic Walking for Health, Fitness and Wellbeing

Nordic walking is much more than simply walking with poles.

Often described as cross-country skiing without the skis, it is a full-body, low-impact way of exercising that can support physical health, mental wellbeing, posture, balance, confidence and quality of life.

Because both the upper and lower body work together, Nordic walking turns every step into more than just a walk. With the correct technique, it combines aerobic exercise with gentle resistance work, helping you get more from the same distance than natural walking alone.

This makes it suitable for a wide range of people, including:

  • beginners
  • older adults
  • those returning to exercise
  • people living with long-term health conditions
  • anyone wanting to improve general fitness and wellbeing

On this page, we explore the health, fitness and wellbeing benefits of Nordic walking, including how it may support people living with conditions such as Parkinson’s disease, arthritis, diabetes, heart disease and stroke recovery.

Looking for Nordic Walking courses in Brighton, Eastbourne or Seaford? Check out our latest dates for Nordic Walking Taster Sessions, or get in touch to arrange a course.

Use the links below to jump to the section most relevant to you.

What is Nordic walking?

Nordic walking is an enhanced form of natural walking using specially designed poles and a specific technique.

Unlike trekking poles, Nordic walking poles are designed to work with the body’s natural stride and arm swing.

This helps to:

  • improve posture
  • activate core muscles
  • strengthen the upper body
  • improve balance and stability
  • increase heart rate and calorie burn
  • support better walking mechanics

Because it remains low impact, it is suitable for most people who are able to walk, including those with mild mobility limitations.

Research from the University of Brighton found that, among healthy adults aged 60 and over, energy use and heart rate were on average 40% higher when Nordic walking compared with natural walking.

A note from Instructor Peter (Nordic Walking for Health)

“The health benefits of Nordic walking aren’t just from using poles, they come from the active engagement of the upper body. By using a specific 45-degree plant angle and a rhythmic ‘plant-and-push’ motion, we engage the latissimus dorsi, triceps, and core. This creates a functional ‘pump’ that increases heart rate without the joint impact of running. As an instructor, the first thing I look for is the ‘open chest’ posture; this mechanical shift is what immediately improves lung capacity and spinal alignment for my walkers.”

Health benefits of Nordic walking

Nordic walking offers significant health benefits because it combines movement of both the upper and lower body.

Studies suggest it can support improvements in:

  • heart health
  • blood pressure
  • oxygen uptake
  • mobility
  • posture
  • balance
  • coordination
  • quality of life

Research reviews have concluded that Nordic walking can have a beneficial effect on the heart, blood pressure, physical exertion, oxygen uptake and overall wellbeing across a range of health conditions.

Because the poles help distribute movement through the whole body, many people find it more comfortable than jogging or even standard walking.

It can also help reduce tension through the neck, shoulders and upper back by encouraging better posture and spinal rotation.

Nordic walking for health conditions

One of the biggest strengths of Nordic walking is that it can be adapted for people living with a range of long-term conditions.

Parkinson’s disease

There is particularly strong evidence around Parkinson’s disease.

A 2016 systematic review found that Nordic walking programmes promoted positive effects on:

  • gait
  • balance
  • functional capacity
  • motor function
  • quality of life

in people living with Parkinson’s disease. Nordic walking can also support wider mental health benefits.

One participant shared:

“The technique offers a lot to people with PD, as it encourages big arm movements, coordination and improves upper body strength.” – Woman, 60s, living with Parkinson’s disease

Diabetes

Studies suggest Nordic walking may help support:

One participant living with Type 1 diabetes shared:

“It has definitely improved my health and wellbeing. A couple of miles used to be a long walk. Now, 10 miles is a good walk and we have made many new friends” – Woman, early 60s, living with Type 1 diabetes

‘Nordic walking can be introduced in a primary health care setting as a low-cost mode of exercise that promotes weight loss and improved health satisfaction.’  Link to source.

Arthritis and osteoporosis

Because Nordic walking is low impact and helps improve posture and weight distribution, it can be particularly beneficial for those living with joint and bone-related conditions.

A participant living with osteoporosis shared:

“My posture and gait are much improved. I’d recommend Nordic walking to anyone with this condition, also thanks to the mental health benefits of walking in the countryside and the social contact benefits of being in a group..” – Man, early 70s

Another participant living with arthritis said:

“My body is suppler and energy levels higher after walking. Being out in the countryside is very definitely wonderful for emotional well being.” – Woman, 50, living with arthritis

Cancer recovery and rehabilitation

There is growing evidence that Nordic walking can be a valuable tool during rehabilitation and recovery after cancer treatment.

Studies suggest it may support:

One participant shared:

“Nordic Walking is a terrific and fun activity and can really help cancer patients move forward in their lives. The support I have gained from the group has been invaluable. A number of them have been on the cancer journey and understand what it means.” – Woman, 50s, living with cancer

Heart disease and stroke

Evidence also points to Nordic walking being useful in relation to heart health and stroke rehabilitation. Studies have reported that Nordic walking may be more effective than natural walking for increasing walking distance in some people with heart disease, may help reduce cardiovascular risk factors and may improve balance, gait and daily activity in stroke rehabilitation.

This makes it a promising option for people looking for a structured but lower-impact way to rebuild fitness, confidence and movement. Jump to Fitness Benefits. 

Respiratory disease

For people living with chronic respiratory conditions, studies have suggested Nordic walking can be a feasible, simple and effective form of exercise, with positive effects on daily activity levels over both the short and longer term.

One participant living with asthma said:

“I do find that Nordic Walking helps with my asthma. The way you stand and walk, with chest open and shoulders back, allows more air into the lungs.” – Woman, early 70s, living with asthma

Fibromyalgia

Research involving women with fibromyalgia suggests that moderate to high intensity aerobic exercise through Nordic walking may be feasible and may improve aerobic exercise capacity while reducing the degree to which physical activity is limited by the condition.

Back pain, posture and spinal support

Nordic walking may also help some people living with back pain by improving posture, activating core muscles and increasing abdominal muscle activity, which helps support the spine.

This is also reflected strongly in participant feedback.

Other long-term conditions and recovery journeys

The current testimonials also show benefits reported by people living with hypothyroidism, cervical spondylosis, epilepsy and hydrocephalus, as well as people recovering from fractures, surgery and reduced mobility.

Reported benefits include:

  • improved stamina
  • better posture
  • increased confidence
  • more fluent movement
  • improved balance
  • reduced fatigue
  • better emotional wellbeing
  • a renewed enjoyment of exercise

Jump back up to the Health Benefits of Nordic Walking. 

For example:

“My chronic fatigue and back and shoulder pain has reduced, which in turn has greatly improved my emotional well-being and quality of life.” – Woman, early 50s, living with hypothyroidism

“All of the above have benefited. My movement is more fluent so my balance has improved.” – Man, early 30s, living with epilepsy and hydrocephalus

Fitness benefits of Nordic walking

Nordic walking is a highly effective full-body workout and can also support wider weight loss benefits.

Research shows it can improve:

  • aerobic capacity
  • cardiovascular fitness
  • stamina
  • muscular endurance
  • posture
  • overall physical condition

It can also be used as an excellent cross-training method for regular exercisers and athletes.

Because upper body effort determines intensity, people of different fitness levels can walk together while still exercising at their own level.

This makes it far easier to sustain than many gym-based activities.

Studies suggest Nordic walking can result in:

  • higher oxygen consumption
  • higher heart rate
  • increased calorie expenditure

compared with natural walking.

Weight loss benefits

Nordic walking can be very effective for healthy weight management.

Because the arms, shoulders, chest, back and core are all engaged, it uses significantly more muscle groups than ordinary walking.

This means it typically burns more calories while still feeling manageable.

Research suggests people may burn around 20 percent more calories than standard walking at the same pace.

One participant shared:

“In under three years, I went down four clothing sizes and lost three stone in weight…and I’m totally addicted to Nordic Walking!” – Jane

Mental wellbeing benefits

The benefits are not only physical.

Nordic walking can have a significant positive impact on:

  • mood
  • confidence
  • stress
  • anxiety
  • emotional wellbeing
  • social connection

Exercising outdoors adds an additional wellbeing benefit.

There is evidence that outdoor activity can help reduce stress and support mood through the positive effects of movement in natural surroundings.

Many participants also highlight the social side as one of the most valuable aspects.

“Walking with people who have now become friends makes so much difference to me.” – Woman, late 50s

“It’s equally good for mental as well as physical health.” – Peter, mid 70s, Brighton

Real stories from our walkers

Across all ages and abilities, participants consistently report benefits including:

  • better posture
  • reduced pain
  • improved stamina
  • greater confidence
  • weight loss
  • improved mobility
  • better mental wellbeing
  • social connection

These lived experiences are one of the strongest indicators of how effective Nordic walking can be in everyday life.

Check out our testimonials page for some quotes from real walkers, or check out our live reviews on Google.

Research and evidence

The benefits described above are informed by:

  • University of Brighton research
  • systematic reviews
  • condition-specific studies
  • participant outcomes
  • Walking for Health and Macmillan evidence
  • International Nordic Walking Association guidance

Looking for Nordic Walking courses in Brighton, Eastbourne or Seaford?  

Check out our latest dates for Nordic Walking Taster Sessions, or get in touch to arrange a course.

 

Content reviewed by Peter Williamson, qualified Nordic Walking instructor serving Brighton, Hove, Eastbourne and Seaford.