Nordic walking is a very healthy activity and a natural
movement of the body, where we use
most of the muscles and thus reinforce the whole body. If you like walking
and mountaineering, then Nordic walking is a great upgrade and you will
certainly love it!
Why choose Nordic walking?
The main purpose of Nordic walking
is to enhance the positive effects of
walking without straining the body, which is achieved by using lightweight
walking poles. Thus, the whole body benefits from this kind of activity.
During Nordic walking the body posture is upright, which helps improve the body
posture also after the activity is finished. The consumption of calories during
Nordic walking is 30% higher than with “normal” walking, so this kind of
exercise is suitable for those trying to lose weight. Nordic walking has a
beneficial effect on joints, it maintains the body’s flexibility and strength,
reinforces the vascular system, has a beneficial effect on the respiratory
system, keeps the levels of cholesterol low and corrects body posture.
A type of recreation loved by all generations
In the last years more and more
people try Nordic walking, young and old alike. Thanks to its simplicity, it is
suitable for anyone and is very adaptable to the capabilities of each
individual. It is a type of recreation and a great way to have fun outdoors, it
can be practiced as an organised activity or individually with friends and
Choosing the right terrain for Nordic walking
Almost any type of terrain is suitable for Nordic walking, so you can choose it according to your
capabilities and fitness and you can also gradually choose more demanding
terrains as you become more familiar with the sport. Nordic walking can be done
individually or as a group activity during the whole year and in any weather;
what’s important is that you always wear the appropriate shoes and clothes.
Nordic walking is highly recommended
also by numerous physiotherapists, either as a preventive measure or during
rehabilitation for various issues.
Apparel for Nordic walking
Not much is actually needed for
- A good pair of Nordic walking poles,
- Suitable footwear depending on the
season, weather and terrain and
light clothes that will protect you from the elements (sun, wind and water).
... and you are ready for a Nordic
the right footwear for Nordic walking
The most important part when
choosing the right footwear is a good
sole, as it ensures a good grip and absorbs vibrations. Good running shoes
or light hiking shoes are suitable. It’s important that the footwear is light, breathable and comfortable as well
as of the right size. The same rule that applies for running and trekking
is also valid here: never wear shoes that are too tight, as you being relaxed
and comfortable is an important part of Nordic walking.
is also important to have walking poles of the right length!
Generally the correct length can be calculated by multiplying the
user’s height by 0,68. This is valid especially for beginners, those more
physically fit can use longer poles.
optimal length of walking poles depends also on:
length of your stride,
length of your legs,
muscular power of an individual,
other individual exercise goals.
It is also
important that the poles are lightand fit well in your hand.
The correct Nordic walking technique
the fact that Nordic walking may look like an easy type of recreation, you will
still need some basic knowledge
regarding the walking technique in order to practice in the most efficient
and safe way. An incorrect technique can cause injuries, which are very rare if
the poles are used correctly. As with any sport, injuries can occur if we
aren’t careful or if we exceed our capabilities and when we do not take into
account general safety instructions.
poles are the most efficient when used in the correct way. Here are some guidelines for
Nordic walking technique:
- when you walk, the poles need to be held at an angle, diagonally
- when you place your foot on the ground, roll the foot
from the heel to the ball,
- strides should be longer than in “normal” walking,
- when you place the pole in the ground, you need to
feel a push,
- when your arm swings back, it needs to form a straight
line with the pole,
- every time you push off the ground with the poles and
swing your arms backwards, make sure you loosen the grip of your hand – if you
don’t, you will eventually feel pain in the shoulders and neck because of the
- arms and legs move alternately, i.e. when the right
foot is forward, the left hand is forward, and then
- the upper body should be straight, not lean
- keep your breathing relaxed,
- keep looking directly in front of you,
- when walking uphill, you must use your arms with more
- when walking downhill, keep your knees slightly bent
the whole time.
to try Nordic walking?
The Slovenian coast offers numerous walking trails of
various difficulties, where you can test how fit and skilful you are. There’s
nothing better than spending an active holiday on the Slovenian coast!