As of: February 27, 2024, 9:48 a.m
By: Nina Dudek
Comments
Press
Split
In keeping with the spring weather, you can gently get back into the swing of things with Nordic walking with poles.
© Dmitry Rukhlenko/PantherMedia
Would you like to step on the gas again after the winter break?
Or start again with sport?
Nordic walking with sticks is perfect.
Note to our readers:
We create product comparisons and deals for you.
To make this possible, we receive a commission from partners.
This doesn't change anything for you.
After the cold winter months, many of us are longing to become more active again and enjoy the fresh spring air.
But getting back into regular physical activity can often be challenging, especially for those who have taken a long break from exercise.
Nordic walking is an ideal, gentle introduction.
This guide highlights the benefits of Nordic walking and explains why it is particularly suitable for those returning to sport and those new to exercise.
We also provide product recommendations for Nordic walking sticks that have performed particularly well in tests.
Key facts at a glance
Why walking with sticks is ideal for beginners
How effective is Nordic walking really?
How do you recognize good walking sticks?
The best walking sticks for your start in sports
Optimal walking with the right shoes
Video: How do you start Nordic walking?
Why walking with sticks is ideal for beginners
For people who haven't done any sport for a long time, Nordic walking offers the perfect gentle introduction back to an active lifestyle.
Many people particularly appreciate the low strain on joints and muscles.
Because when you walk with walking sticks, you shift part of your body weight from your knee and hip joints to your arm muscles.
Nordic Waking reduces the risk of overuse injuries and is one of the sports that is particularly gentle on the joints.
Nordic walking is an effective but moderate outdoor sport that is not prone to injury.
Dr.
Petra Mommert-Jauch, qualified sports teacher and managing director of the German Walking Institute eV in Donaueschingen, opposite the Umschau pharmacy
This speaks for walking with sticks
trains more than 90 percent of the muscles and improves endurance, strength and coordination
Stimulates blood circulation, strengthens the cardiovascular system
can lower blood pressure, cholesterol levels and the risk of heart attack and stroke
Gentle on the joints as the poles support part of the body weight
can help prevent or relieve back, shoulder and neck pain
The stress on the bones can increase bone density and prevent bone loss (osteoporosis).
Burns more calories than normal walking, which also boosts metabolism and helps stabilize blood sugar
Improves balance and stability - good for older people or those with coordination problems
reduces stress, anxiety and depression and promotes relaxation
How effective is Nordic walking really?
The energy consumption during Nordic walking is considerable.
On average, people who walk at a speed of 6 km/h burn around 400 calories per hour.
For those who set a faster pace and are well trained, the calorie burn can increase to up to 650 calories per hour.
However, these values fluctuate because, for example, age, weight and training condition influence calorie consumption.
Also interesting: Over 40?
If you start this training now, you can compensate for laziness at a younger age
How do you recognize good walking sticks?
Carbon and graphite are particularly light compared to aluminum and have almost no unpleasant vibration when placed.
An essential component of running poles for Nordic walking are special hand straps that ensure safe handling.
They help the stick “float” as a result of the specific walking movement.
The length of the walking stick is also important.
The rule of thumb is to multiply your height in centimeters by 0.66.
The pole tip should be made of hardened steel and can be replaced depending on the surface.
Rubber buffers that can be stuck onto the tip of the pole are ideal.
Because they dampen and prevent annoying clacking on asphalt.
Although height-adjustable hiking poles are practical, they are less suitable for use when walking because they tend to vibrate more strongly.
One more important note: Don't be tempted to convert ski poles, as they are completely unsuitable for walking!
The best walking sticks for your start in sports
When choosing the right Nordic walking poles, you should pay attention to quality and fit.
Good poles are light, robust and offer an ergonomic grip design.
The following models performed particularly well in tests.
Recommendation from the Academy for Sport and Health: telescopic poles
Steinwood Premium Carbon Nordic Walking Poles © Steinwood
The premium Nordic walking poles from Steinwood are the purchase recommendation of the experts at the Academy for Sport and Health.
The telescopic carbon poles can be adjusted in height and are therefore suitable for small and large people.
To the Steinwood Premium poles
Leki Response walking sticks
Leki Response Nordic Walking Poles © Amazon
These poles are known for their durability and excellent cushioning properties.
They offer excellent value for money and are suitable for both beginners and experienced Nordic walkers.
To the Leki Response
Swix CT2 Twist & Go walking sticks
Swix CT2 Nordic Walking Pole with Twist & Go Tip © Amazon
Swix poles are characterized by their innovative Twist & Go tip, which allows you to quickly switch between different surfaces.
They are particularly light and therefore ideal for long walking sessions.
To the Swix CT2 Twist & Go
Ergonomic walking sticks from Komperdell
Komperdell Ergo Pole Nordic walking pole © Amazon
With their specially curved shape, the Komperdell Ergo Poles are intended to enable more efficient power transmission.
A scientific study from Finland has reportedly confirmed this claim.
To the Ergo Poles
Optimal walking with the right shoes
In order to be as gentle on your joints as possible, the right shoes play an important role as a buffer.
When comparing different sources on the best Nordic walking shoes, different models were highlighted that stood out in terms of comfort, durability, grip and specific features.
The Salomon XA Collider GTX is praised for its versatility and weather resistance, ideal for medium distance routes on all-purpose terrain.
The comparison portal Testbericht.de named the Lowa Walker GTX and the Brooks Addiction Walker V-Strap 2 as test winners with a rating of 1.7.
Both shoes are known for their versatility, waterproof or water-repellent properties and comfort.
The Hoka Bondi SR and Brooks Addiction Walker 2 also received a 1.7 rating, praising their quality build and grip.
How do you start Nordic walking?
To start Nordic walking, you mainly need suitable poles that are adapted to your body size (height x 0.66).
The poles should have ergonomic handles, adjustable hand straps and interchangeable tips for different surfaces.
It is also important to wear comfortable, breathable walking clothing and walking shoes with good cushioning as well as a drinking bottle.
This is best stored in a belt bag to keep your hands free.
Further topic on Nordic walking: This is what you should know to get started
The technique is based on the diagonal use of arms and legs as well as correct stick control.
The body remains slightly bent forward, the gaze is directed forward, and the steps are fluid.
Beginners should start with 20-30 minutes per session and slowly increase the duration and intensity, using the speaking sample as the intensity measure.
The editor wrote this article and then used an AI language model for optimization at his own discretion. All information has been carefully checked. Find out more about our AI principles here