Nordic walking: the 90s fitness habit better than a stroll

Nordic walking — the pole-powered stroll skiers popularised in the 1990s — is an enjoyable full-body workout that experts say outperforms regular walking for lifelong fitness. Research and instructors report more calories burned, greater muscle use, heart-health gains and lower joint impact, making this then-and-now revival worth trying outdoors.

What began as summer training for skiers has quietly become one of Europe’s most practical everyday workouts. Instructors and studies now pitch it as a social, low-impact way to raise the payoff of a simple walk — without a gym membership.

For more nostalgia-meets-now health stories, browse our Nostalgia: Then & Now hub.

Key Takeaways

• Nordic walking uses poles to turn a stroll into a full-body fitness session that can engage upwards of 80% of your muscles.
• 1990s ski-training roots still matter: research linked to Dr Michael Mosley’s coverage found greater fat loss versus brisk walking alone.
• Studies also point to back-pain relief, better posture and stronger day-to-day functional capacity than some other training styles.
• Technique matters — straps, a roughly 45-degree pole angle and a heel-to-toe stride — and group classes help beginners learn faster.
• If you can walk, you can start: build from a few minutes toward about 150 minutes across the week.

What is Nordic walking and why does it beat a regular stroll?

Nordic walking is a technique that uses poles to drive you forward as you walk. It looks a little like cross-country skiing, but you do not need snow. According to coverage of the BBC’s Just One Thing series featuring the late Dr Michael Mosley, the method first gained popularity in the 1990s when skiers used it for summer training and has since spread worldwide.

The poles keep more of the body working, turning an ordinary walk into a more intensive workout. The Independent reports that the pastime puts upwards of 80% of your muscles to work — far more than regular walking — and that research suggests it burns considerably more calories, offers greater heart-health perks, boosts fitness more strongly and may offer greater protection against many chronic diseases than a standard stroll.

“When you settle into a rhythm, it feels like flying,” INWA Nordic walking instructor Katie Atkins told The Independent. She also calls it a technology detox: you cannot hold a phone because you have a pole in each hand, so the walk becomes a chance to chat and notice your surroundings.

What did studies and Dr Michael Mosley say about the fitness payoffs?

Nordic walking is more demanding than ordinary walking because it works the upper body as well as the legs. Mosley highlighted an Italian study that split participants into Nordic walking and brisk walking groups, training three times a week for six months. Both groups got fitter, he said, but only the pole walkers saw significant reductions in body fat — likely because striding with poles engages almost twice as many muscles.

For people with chronic lower back pain, another study of 80 volunteers compared Nordic walking with continuing a usual routine. The Nordic group completed ten one-hour sessions over four weeks. By the end, they reported a significant drop in pain, plus gains in fitness, strength and flexibility, and noted improvements in overall mental health.

Heart-rehab research also favoured the poles. Dr Jennifer Reed of the University of Ottawa Heart Institute described a 12-week trial that randomly assigned patients with heart disease to Nordic walking, moderate training (similar to 30–45 minutes on an elliptical) or high-intensity interval training, twice weekly. Nordic walking produced the greatest improvements in functional capacity — measured with a six-minute walk test of how far people could go on an indoor track.

Reed said regular Nordic walking also improves upper- and lower-body strength, core strength, posture and walking speed. Mosley himself said he began adding poles to his morning walk, finding a bigger workout in the same time once he got the hang of raising his heart rate.

How do you start Nordic walking the right way?

Instructors stress that it is more than walking with sticks. Atkins advises practising an upright posture and a natural arm swing first, then using poles with straps. The straps let you propel forward, extend the arm, release the grip and catch the pole again as the arm swings forward — which is why people talk about sculpted “Nordic arms” from working the triceps.

A common beginner mistake is holding poles upright. They should stay at roughly a 45-degree angle so you can push the ground away as your arms swing back. Look ahead, strike with the heel first and keep a slight forward lean from the ankles, Atkins said — similar to cross-country skiing — so glutes, arms, core and legs all share the work. Used correctly, the poles can lighten load on knees and hips, making the activity lower impact than running and suitable from Olympic athletes to people over 60 or recovering from injury.

Reed’s how-to is similar: grip the pole, press down as you walk, then release your hand at the end of the stride and use the straps to bring the pole back. She suggests starting with a few minutes to lock in technique, then beginning around 10 minutes and building toward 150 minutes across the week. Neil Yoxall of outdoor brand Silva suggests a beginner block of a five-minute warm-up walk, 15–20 minutes of Nordic walking focused on rhythm, brief 30-second pushes through the poles every five minutes, then a five-minute cool-down with gentle pole-supported stretches.

Atkins favours instructor-led groups and INWA-certified sessions to fine-tune form. Dedicated Nordic poles with handle straps matter more than hiking sticks; brands such as Leki, Silva, Exel and Gabel are commonly recommended, with usable options from around £50 and a sweet spot often cited around £80–£90, sized for your height and proportions.

Why does this 1990s habit still matter for lifelong fitness now?

Then, Nordic walking was ski-adjacent summer training. Now, Atkins argues it can serve every season of life — from childhood through older age — building what she calls physical literacy for life. In mainland Europe it is widely treated as a sport; in the UK it has often been seen as an activity for older people and middle-aged women, though that image is shifting.

Beyond calories and cardio, the Independent piece notes outdoor time, nature connection and social groups as part of the appeal. Learning the coordination, Atkins likens to learning to drive: awkward at first, then muscle memory. She also said the poles helped keep her aligned despite hypermobility, strengthening muscles and joints by using them as intended.

Reed’s wider public-health framing is blunt: people can modify a large share of cardiovascular disease risk through activity, and any physical activity helps heart health. Mosley’s closing pitch was simpler still — try the poles for heart health, back comfort and mood. For a nostalgic fitness habit that still earns its keep in 2026, Nordic walking is that rare “then” trend with “now” evidence behind it.