The brisk walking trend taking over the fitness world; and it's backed by Harvard

Think walking is just a casual way to move? Think again. A new fitness trend, backed by Harvard and international research, is transforming the way we see our daily stroll—and it involves poles.

Nordic walking, a technique inspired by cross-country skiing, is gaining momentum as a full-body workout that torches calories, builds strength, and protects joints. It’s being recognized not just as a physical activity, but as a powerful tool for boosting metabolism, improving heart health, and trimming the waistline—without the intensity of high-impact workouts or the boredom of the treadmill.

What is Nordic walking?
At its core, Nordic walking is enhanced walking using specially designed poles. The motion mimics skiing, engaging not only the legs but also the upper body—including the arms, shoulders, back, and core. Unlike regular walking, which activates about 50–70% of the body’s muscles, Nordic walking engages 80–90%, according to Harvard Health.

The result? Greater muscle activation, more calories burned, and significantly higher cardiovascular benefits—all while going easy on your joints.

Why it works
Research shows Nordic walking increases energy use by 20–46% compared to regular walking. It also improves cardiovascular fitness, lowers BMI, and increases aerobic capacity. Remarkably, it can even rival resistance training for upper-body strength, making it a strong alternative for people of all fitness levels.

One study found it enhanced grip strength, arm endurance, and lower-body power in older adults. All this without stepping into a gym or lifting a single dumbbell.

A boost for the heart (and joints)
Nordic walking helps manage cholesterol levels, reduces fat mass, and enhances good cholesterol (HDL) while lowering the bad (LDL). And because the poles reduce joint impact, it’s a smart option for those with knee, hip, or ankle concerns.

In fact, it improves gait and stride in older adults, helping prevent falls and promoting better stability—all while delivering heart benefits similar to jogging, minus the pounding.

Getting started: Nordic walking tips for beginners

• Choose the right poles: Look for those that allow your elbow to rest at a 90-degree angle, with glove-style straps for control.
• Nail the form: Walk with a slight forward lean, keeping your posture upright. Plant the poles behind you and swing your arms naturally in rhythm with your stride.
• Start slow: Try using poles for part of your walk at first, then progress to full sessions of 30–60 minutes, two to three times a week.
• Keep it fun: Track your progress, switch up your routes, and walk solo or with a group for added motivation.

The bottom line
Nordic walking isn’t just a trend—it’s a science-backed, low-impact way to build strength, torch calories, and support heart and joint health. Whether you're looking to shed weight, gain energy, or stay fit without the gym, this accessible activity offers impressive health returns.

[With TOI inputs]