Squeeze Your Lemons: Discovering Nordic Walking
“Squeeze your lemons!” I’m instructed as I bounce through Ladywell’s Hilly Fields park, my feet springing off the ground and my Nordic walking poles propelling me forward. What on earth am I up to? Ah, yes, Nordic walking. As a health writer, one of the perks of my job is exploring the latest fitness trends, whether that’s tower Pilates, electrical muscle stimulation (EMS) training, Hyrox, or CrossFit. However, today, I’m diving into something a bit more traditional.
Nordic walking originated in Finland during the 1990s as an off-season workout for cross-country skiers, but it is steadily gaining traction among everyday individuals looking to enhance their walking experience and enjoy the mental health benefits of exercising outdoors. Initially popular among mid-lifers due to its low-impact and sociable nature, this activity is now capturing the attention of younger hiking enthusiasts, even becoming a trend on platforms like FitTok. Although I adore walking, my usual preference leans towards high-intensity workouts: boxing, HIIT, and heavy lifting. It was actually my mum who encouraged me to give Nordic walking a try. I had previously dismissed it as “just a bit too chill for me,” but I was eventually swayed by her passionate testimonials about its mood-lifting effects.
And it’s not just about the fun factor. Research indicates that Nordic walking can offer more significant health benefits compared to conventional walking. Utilizing specialized walking poles, this full-body workout engages 90 percent of the major muscle groups, while regular walking predominantly works the legs. Every stride works the core, arms, shoulders, chest, and abs, allowing for a more comprehensive workout. As a result, it naturally leads to higher calorie expenditure. Nordic Walking UK estimates that you can burn between 20 and 40 percent more calories than when walking without poles. One study revealed that after six months of Nordic walking, overweight middle-aged adults experienced notable reductions in body fat and waist circumference compared to those who walked conventionally. Another study noted improvements in heart function among participants with coronary heart disease after three months of Nordic walking. Moreover, evidence suggests it may positively impact mental health, alleviating symptoms of depression and sleep disorders.
Intrigued by these findings, I decided to explore Nordic walking in the depths of a chilly February with Finnish-born Laura Kinnunen, who has been teaching the activity for over 13 years through her business, Brockley Nordic Walking. Laura explains that her classes initially attracted individuals recovering from injuries or those re-entering exercise after long hiatuses. The poles can help alleviate pressure on sore knees, for instance. In fact, she received NHS funding to help rehabilitate individuals over 40 back into fitness, which is how my mum got involved. “We’ve also seen runners with injuries who claim Nordic walking provides a similar endorphin rush to that of post-run euphoria,” Laura explains. “Everyone can walk at their own pace; you can pick up speed, but it’s not a requirement. As long as you use the poles correctly, you’re engaging your entire body. It adds a sense of purpose to your walk, helping to take your mind off things and make you feel like you’re working your body actively.”
Technique is vital in Nordic walking, and it’s not as effortless as it appears. Laura demonstrates that I need to keep the handles of the poles, which are strapped to my hands, close to my body with my three non-dominant fingers—the little finger, ring finger, and middle finger. This relaxed grip discourages clenching, which can lead to discomfort in the forearms. I realize I’ve been gripping too tightly for the first five minutes, and it’s painful. “Now swing your arms from the shoulder like a pendulum, moving straight forward and back, guiding the pole with your fingers. Lift and plant the poles so that your hands reach about belly button height, or what I like to call the handshake position, allowing the pole to strike the ground at an angle behind your feet,” Laura instructs. “This positioning helps propel you forward through the poles, increasing your stride length and speed.”
Unlike hiking poles, Nordic walking poles are designed with harness straps. Hiking poles typically feature a single loop and have flat-bottomed rubber tips designed to strike the ground vertically, rather than being tools for propulsion. Back to the lemon-squeezing analogy. “In Nordic walking, we consciously engage our feet. Imagine there’s half a lemon under the ball of your foot, and you’re squeezing the juice out as you walk forward. As you press down, it provides propulsion that enhances your stride length and speed.” This forward motion activates core muscles, making Nordic walking a comprehensive workout.
“When we swing the arms and poles forward in this handshake position, and the poles land on the ground, we apply decisive pressure into the strap, akin to Jackie Chan chopping blocks with the side of his hand. This technique promotes efficiency and speed while engaging your triceps, shoulder muscles, chest, upper back, side waist, and core—perfect for toning! The stronger you strike, the more you activate your upper body and core.” This approach creates a distinct rhythm characteristic of Nordic walking. I find it both calming and somewhat mesmerizing. Laura points out that the lemon-squeezing analogy not only adds energy to my step but also instantly improves my posture. “Your whole demeanor changes; it’s impossible to slouch!” I notice a newfound confidence in my stance, resulting in an uplifting feeling that I can only describe as happy.
“It’s good for your soul, not just your body,” my mum says, and she’s absolutely right! After a vigorous 45 minutes of navigating hills, I can feel my cardiovascular system working hard, and I’m slightly out of breath. I’m ready for a coffee, and Laura mentions that this is a cherished tradition in her Sunday morning classes, highlighting the social aspect of Nordic walking. I can only imagine how transformative Nordic walking could be in a secluded forest or picturesque countryside setting, where one can truly immerse in the experience without judgment, allowing the bounce in your step to flourish freely. Once you purchase the poles, it becomes a completely free activity.
So, I took the plunge and invested in my own poles. Laura emphasizes the importance of starting with a trained professional. “Don’t just rely on a YouTube or TikTok tutorial and think you’ll be fine. Even a single session in a group can help you grasp the technique, but improper practice can lead to injuries, from tripping to developing repetitive strain from incorrect pole handling. Once you’ve mastered the basics, you can enjoy the freedom of walking on your own as much as you desire.”
