If You Hate Running, Try Nordic Walking: Top 5 Benefits

Nordic Walking Good again. While many baby boomers have long engaged in this type of walking, it has now been embraced by younger generations looking for a low-impact workout that’s still challenging.

But Nordic walking isn’t just a way to raise your heart rate. Research shows that Nordic walking has many benefits, such as improved mood, balance and reduced risk of heart disease.

Since social media is full of this trend, Outside Asked doctors and sports physiologists and a Nordic walking master about the benefits of this form of walking. Here’s what the experts want you to know.

What is the difference between Nordic walking and regular walking?

Despite its name, Nordic walking actually began in Finland in the early 1990s. “Cross-country skiers used poles during snow-free months to maintain their conditioning,” Dr. Caitlin Mooneytold Outside. Mooney is an orthopedic surgeon and assistant professor in the department of orthopedic surgery at Vanderbilt University Medical Center in Nashville, Tennessee.

According to , a major difference between Nordic walking and standard walking is the use of specially designed poles. Dr. Bert MandelbaumA sports medicine doctor and orthopedic surgeon in Santa Monica, California. “Nordic walking uses more of the core and upper body,” he said. “Instead of simply carrying the poles for balance, participants use them to propel themselves, making walking a full-body exercise,” Mooney said.

Nordic walking vs hiking

Nordic walking is also different from hiking with hiking poles, barb gormleyA Nordic Walking Master Trainer and Author Urban Poling’s Ultimate Guide to Nordic Walkingtold Outside. “Hiking with hiking poles minimizes the effort and makes your walk easier, whereas Nordic walking maximizes the effort, making your walk more challenging,” Gormley said.

What are the benefits of Nordic walking?

Nordic walking “uses almost all the muscles of the body,” Gormley said. As a result, you can get a lot out of it. According to research and experts, these are the biggest benefits.

better balance

Nordic walking supports coordination and balance because the arms and legs move in opposite patterns in a rhythmic, reciprocating motion, Mooney said. “It strengthens general gait mechanics while connecting the upper and lower body together,” she said.

Research published in journal clinical rehabilitation The study involved 80 men who had experienced acute coronary syndrome (ACS) – a group of conditions that reduce blood flow to the heart, such as heart attack and angina. The men included in the study had suffered an ACS event two to three weeks before their inclusion. They were divided into three groups participating in different workouts: cardiac rehab and Nordic walking; cardiac rehabilitation and regular walking; And only cardiac rehabilitation. The walking and rehabilitation protocol lasted for three weeks.

At the end of three weeks, researchers found that the men in the Nordic walking group showed greater improvements in both lower body endurance and balance than the other two groups.

improve mental health

A regular Nordic walking habit can improve your mood and reduce symptoms associated with mental health disorders. For example, a 2026 study found that over ten weeks, people who participated in Nordic walking twice a week felt less depressed than those who did not include it in their workout routines.

In that study, 64 adults with moderate to severe symptoms of depression were assigned to a ten-week supervised program. One group did Nordic walking twice a week and the other did not exercise at all. The researchers assessed all participants’ depression symptoms at the beginning of the study, after five weeks, and after ten weeks. The Nordic walking group showed greater improvement in depressive symptoms than the group who did not change their exercise routine, especially within the first five weeks. The greatest and fastest improvements occurred in people initially suffering from severe depression.

Other research suggests Nordic walking may improve the mood of people with anxiety and post-traumatic stress disorder.

It works on multiple areas of the body simultaneously

“Nordic walking is a whole-body activity that involves the arms, shoulders, torso and legs.” jennifer reedA researcher studying exercise physiology and heart health at the University of Ottawa Heart Institute reported Outside. “Because more muscles are activated, it increases cardiovascular demand and energy expenditure compared to regular walking.”

Mooney describes Nordic walking as an attractive option for people who want a more challenging workout but have the limitations that make high-impact activities like running possible. Uncomfortable.

It may reduce the risk of heart disease

Several studies have linked Nordic walking to better heart health, including research authored by Reed. Reed organized an event in 2022 Studypublished in Canadian Journal of cardiologyIn which patients with coronary artery disease performed high-intensity interval training, moderate-to-vigorous-intensity continuous training, or Nordic walking for 12 weeks. At the end of the study period, people in the Nordic walking group had the greatest improvement in functional ability, which was a significant predictor of future cardiovascular issues, Reed said.

A 2025 scientific review 22 studies involving 1,271 people found that Nordic walking improved oxygen consumption and reduced systolic blood pressure (which measures the amount of blood pressure on the arteries during your heartbeat; it’s the top number in a blood pressure reading). Nordic walking also improved diastolic blood pressure (measures how much force the heart exerts on the arteries between beats; the lowest number in the reading).

It is associated with less chronic pain and fatigue

One Analysis of 14 studies published in journal Health care found that regular Nordic walking may reduce pain and fatigue in people with chronic conditions, but the workout was not necessarily effective in reducing pain and fatigue compared to regular walking or other types of exercise.

“Nordic walking provides a low-impact form of aerobic exercise while providing additional support and stability through poles,” Reed said. “For people struggling with chronic conditions, it can make physical activity more manageable and remove barriers to the cycle of inactivity, deconditioning and fatigue.”

Mooney said regular exercise helps people stay active by distributing effort across multiple muscle groups, which may be more comfortable. All this can reduce chronic pain and fatigue. “It’s important to recognize that Nordic walking is not a cure for chronic pain or fatigue,” says Mooney. “Benefits are most likely to occur when it is introduced gradually as part of a comprehensive treatment plan tailored to the individual’s condition.”

How to incorporate Nordic walking into your life

Are you ready to incorporate Nordic walking into your life? Gormley advises people to start by investing in a good pair of walking poles. “Make sure you buy real Nordic walking poles, not hiking poles,” she said.

Again, Gormley suggests taking at least one lesson from a certified instructor to learn proper technique. “Learning Nordic walking isn’t difficult, but it also isn’t easy or intuitive,” he said. “Without any lessons, many people unconsciously shift into a comfortable hiking mode – bent elbows and short steps – rather than a Nordic walking mode, with arms such as long levers and long steps.”

Mooney says you don’t need to replace all your walks with Nordic walking to reap the benefits. “Even adding one or two Nordic walking sessions each week can increase the variety and intensity of exercise without significantly increasing the impact on the joints,” he said. “For people who already enjoy walking, Nordic walking can be an easy way to further their workout while maintaining the accessibility and convenience that makes walking a sustainable lifelong exercise.”

About Medical Reviewer: Rachel McPherson is a certified strength and conditioning specialist, an ACE-certified personal trainer, and a PN1-certified nutrition coach. McPherson has spent more than a decade helping lifters trade bro science for real results. She has happily turned a passion for evidence-based health into a full-time writing and strategy career, helping publications, wellness brands, and supplement companies tell better stories that people trust. She favors science-backed training advice that respects the reader’s intelligence, with the ultimate goal of getting you under the bar with complete confidence (or moving forward in whatever feels best).

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